Cycling Power Calculator
Calculate your FTP, power zones, and training intensities. Optimize your cycling performance with power-based training.
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FTP Calculator
Calculate your Functional Threshold Power using different test protocols.
Quick Examples
Related Calculators
Understanding Cycling Power
What is FTP?
Functional Threshold Power (FTP) is the highest power you can sustain for approximately one hour. It's the gold standard for cycling fitness measurement and training zone calculation.
Key Power Metrics
- FTP: Functional Threshold Power (1-hour sustainable power)
- Power-to-Weight: Watts per kilogram (crucial for climbing)
- Critical Power: Theoretical maximum sustainable power
- Normalized Power: Weighted average accounting for intensity variations
- Training Stress Score: Quantifies training load
FTP Testing Protocols
- 20-Minute Test: 95% of 20-min average power
- 8-Minute Test: 90% of 8-min average power
- Ramp Test: 75% of maximum 1-minute power
- 60-Minute Test: Direct FTP measurement (gold standard)
Coggan Power Training Zones
Zone 1: Active Recovery (< 55% FTP)
Purpose: Recovery, easy spinning
Feel: Very easy, can hold conversation
Duration: 30-90 minutes
Zone 2: Endurance (56-75% FTP)
Purpose: Aerobic base building, fat burning
Feel: Comfortable, steady breathing
Duration: 1-6+ hours
Zone 3: Tempo (76-90% FTP)
Purpose: Aerobic capacity, moderate intensity
Feel: Moderately hard, controlled breathing
Duration: 20-60 minutes
Zone 4: Lactate Threshold (91-105% FTP)
Purpose: FTP improvement, race pace
Feel: Hard, labored breathing
Duration: 8-40 minutes
Zone 5: VO2 Max (106-120% FTP)
Purpose: Maximal aerobic power
Feel: Very hard, heavy breathing
Duration: 3-8 minutes
Zone 6: Anaerobic Capacity (121-150% FTP)
Purpose: Anaerobic power, short efforts
Feel: Extremely hard, gasping
Duration: 30 seconds - 3 minutes
Zone 7: Neuromuscular Power (> 150% FTP)
Purpose: Sprint power, maximum efforts
Feel: All-out, maximum effort
Duration: 5-15 seconds
Power-Based Training Benefits
Precision Training
- Objective intensity measurement
- Consistent training regardless of conditions
- Precise interval execution
- Accurate fitness tracking
Performance Optimization
- Targeted physiological adaptations
- Optimal training load distribution
- Improved race pacing strategies
- Enhanced recovery monitoring
Training Applications
- Base Building: Zone 2 endurance rides
- Sweet Spot: Zone 3-4 sustained efforts
- Threshold: Zone 4 FTP intervals
- VO2 Max: Zone 5 short intervals
- Sprint Power: Zone 7 neuromuscular efforts
Power Meter Considerations
- Crank-based: Most accurate, measures both legs
- Pedal-based: Easy installation, left/right balance
- Hub-based: Reliable, measures rear wheel power
- Trainer-based: Indoor training, estimated outdoor power
Training Tips
FTP Testing Best Practices
- Test when fresh and well-rested
- Consistent testing conditions
- Proper warm-up (15-20 minutes)
- Retest every 6-8 weeks
- Use same equipment and position
Zone Distribution
- Base Phase: 80% Zone 1-2, 20% Zone 3+
- Build Phase: 70% Zone 1-2, 30% Zone 3+
- Peak Phase: 60% Zone 1-2, 40% Zone 3+
- Recovery: 90% Zone 1-2, 10% Zone 3+
Workout Examples
- Sweet Spot: 3x15min @ 88-94% FTP
- Threshold: 2x20min @ 95-105% FTP
- VO2 Max: 5x5min @ 110-120% FTP
- Anaerobic: 8x30sec @ 130-150% FTP
Recovery and Adaptation
- Include easy days between hard sessions
- Monitor Training Stress Score (TSS)
- Allow 48-72 hours for adaptation
- Periodize training with rest weeks
- Listen to your body and adjust accordingly
Frequently Asked Questions
What's a good FTP for my weight?
FTP varies by fitness level. Generally: Recreational 2-3 W/kg, Competitive 3-4 W/kg, Elite 4-6+ W/kg. Focus on personal improvement over comparisons.
How often should I test FTP?
Test every 6-8 weeks during training phases, or when you feel significantly stronger. Avoid testing during high-stress periods or when fatigued.
Can I use a smart trainer for power?
Yes, modern smart trainers provide accurate power measurement. However, outdoor power may differ slightly due to environmental factors and bike setup.
What's more important: absolute power or power-to-weight?
Depends on terrain. Absolute power matters for flat/rolling courses and time trials. Power-to-weight is crucial for climbing and hilly courses.