FTP calculator for the 20-minute and ramp test
Enter your FTP test result. The calculator estimates your FTP, converts it to watts per kilogram and lists your seven power zones in watts.
FTP & zones calculator
Estimate FTP, calculate W/kg, read your zones.
Common rules of thumb: 95% of 20-minute power, 75% of your best ramp-test minute, 90% for the 8-minute test. Your personal factor may differ.
| Zone | % of FTP | Watts |
|---|---|---|
| Z1 Active recovery | < 55 % | < 131 W |
| Z2 Endurance | 56–75 % | 132–179 W |
| Z3 Tempo | 76–90 % | 180–214 W |
| Z4 Threshold | 91–105 % | 215–250 W |
| Z5 VO2max | 106–120 % | 251–286 W |
| Z6 Anaerobic capacity | 121–150 % | 287–357 W |
| Z7 Neuromuscular | > 150 % | > 357 W |
| Watts per kg | Typical for |
|---|---|
| < 2.0 | Starting out on the bike |
| 2.0–3.0 | Recreational riders |
| 3.0–4.0 | Regularly training amateurs · you |
| 4.0–5.0 | Strong amateurs and racers |
| > 5.0 | Pros and elite amateurs |
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What the calculator does for you
- 20-minute test: FTP is roughly 95% of your average power.
- Ramp test: FTP is roughly 75% of your best one-minute power.
- 8-minute test: FTP is roughly 90% of the average of both efforts.
- Plus W/kg with rough rider levels and the seven Coggan power zones in watts.
What FTP is
FTP stands for functional threshold power: the power you can hold for about an hour. It anchors your power zones and every watt target in training. A lab test pins the threshold down more precisely, but a well-paced field test is usually good enough to train by.
20-minute test vs ramp test
In the 20-minute test you warm up, then ride 20 minutes as hard as you can hold evenly. 95% of that average counts as FTP. In a ramp test the target rises every minute until you can't keep up. 75% of your best minute counts as FTP. Riders with a strong anaerobic capacity often last longer at the top of the ramp, so their ramp result can read higher than their actual threshold.
- 20 minutes: closer to sustainable power, demands good pacing
- Ramp: short, repeatable, easy to run on a smart trainer
- 2 × 8 minutes: shorter efforts, 90% of the average counts as FTP
- Stick to one protocol so your results stay comparable
How fast FTP improves
It depends mostly on your training history. Riders new to structured training often see clear gains in the first months. Riders with many years in the legs tend to gain a few percent per season. There is no fixed number per month: sleep, stress, illness and volume all shift the curve. Retest under similar conditions to see real change instead of day-to-day form.
How YOUB uses your FTP
YOUB sets your bike sessions in watts, with every interval target tied to your FTP. Your coach reads your FTP from your rides as they come in, so you don't need a separate test every few weeks. When your form, recovery or calendar changes, the plan adapts. Try it free for 4 weeks.
Free FTP calculator
FTPRamp test vs 20-minute test: which is more accurate?
Neither is more accurate by default. The 20-minute test usually sits closer to the power you can really sustain, but it needs good pacing. The ramp test is shorter and easier to complete. Riders with a strong anaerobic capacity often score higher on a ramp test than their threshold supports. What matters most is sticking to one protocol.
FTPHow do I calculate FTP from a 20-minute test?
Multiply your average power for the 20 minutes by 0.95. An average of 250 W gives an estimated FTP of about 238 W. Warm up for 15 to 20 minutes first and start the effort slightly conservative rather than too hard.
FTPHow do I calculate FTP from a ramp or 8-minute test?
Ramp test: multiply your best one-minute power by 0.75. 8-minute test: ride two 8-minute efforts with a recovery in between and multiply their average by 0.9. Divide the result by your body weight for watts per kg: 238 W at 75 kg is 3.2 W/kg.
FTPCan I calculate FTP without a power meter?
Not reliably. FTP is a power number, so you need power data from a power meter or a smart trainer. Estimates from heart rate or speed alone are often far off, because wind, weight and gradient all play in. Without power, train by heart rate zones instead.
FTPWhat is a good FTP?
It depends on body weight, age, sex and years of training, which is why riders compare watts per kilogram. As a rough guide, many beginners sit around 2 to 3 W/kg and regularly training amateurs often around 3 to 4 W/kg. Above 5 W/kg is mostly pros and very strong amateurs. Your own progress says more than any comparison.
FTPHow fast can I increase my FTP?
There is no general answer. Riders new to structured training often improve noticeably in the first months. Gains get smaller with every year of training, and experienced riders may add a few percent per season. Consistent training over months does more than any single hard block.
FTPHow do Zwift and Garmin FTP tests compare?
Zwift offers a ramp test and longer FTP tests. Garmin bike computers can estimate FTP automatically with a power meter and heart rate sensor, or through a guided test. Each method produces slightly different numbers, so only compare results from the same protocol.
Ready?
Train with a coach who listens. Connect your apps and let YOUB handle planning and analysis – try it free for 4 weeks.