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Cycling FTP Calculator: 20-Minute Test

Calculate your cycling FTP instantly from the 20-minute test. Enter your average watts and get your Functional Threshold Power + all 7 Coggan training zones. Free, no signup.

🗓️ Updated June 2026 Reviewed by Martín Rodríguez

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Reviewed by: Martín Rodríguez (editorial policy ) · Last reviewed: Jun 20, 2026

Average Watts (20-min test)*

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FTP (Functional Threshold Power) is the single most important number in power-based cycling training: it represents the highest average power you can sustain for a full 60 minutes at maximum effort. Without it, training with a power meter is guesswork — you generate load but don't know if it's the right load to trigger adaptation.

The 20-minute field test is the go-to practical protocol: ride all-out for 20 minutes, take your average watts, then multiply by 0.95 to estimate your true 1-hour threshold. This factor was established empirically by sports scientist Andrew Coggan from hundreds of athlete power files and is the standard used by TrainingPeaks, Garmin Connect, and Wahoo SYSTM.

This calculator applies that formula instantly — enter your 20-minute average and get your FTP and training zones with no app or subscription needed.

When to use this calculator

Cyclists setting training zones after a 20-minute power test
Coaches calculating athlete FTP and zone boundaries
Triathletes and endurance athletes establishing bike leg power targets
Cyclists measuring fitness progress across training blocks
Gravel and gran fondo riders planning sustainable pacing strategies

Coggan 7-Zone Training Model (% of FTP)

Zone	Name	% of FTP	Watts (FTP 266 W example)
Z1	Active Recovery	< 55%	< 146 W
Z2	Endurance	56–75%	149–200 W
Z3	Tempo	76–90%	202–239 W
Z4	Threshold	91–105%	242–279 W
Z5	VO2max	106–120%	282–319 W
Z6	Anaerobic Capacity	121–150%	322–399 W
Z7	Neuromuscular Power	> 150%	> 399 W

Fuente: Coggan, A. & Allen, H. – Training and Racing with a Power Meter (3rd ed.) / TrainingPeaks Power Zone Definitions

How it works

How FTP Is Calculated

FTP (W) = avg_watts_20min × 0.95

W/kg   = FTP (W) ÷ bodyweight (kg)

The 0.95 factor adjusts for the physiological reality that in a 20-minute effort you can draw more on your anaerobic system than you could sustain for 60 minutes. Using the raw 20-minute average as your FTP would overstate your threshold by ~5% and push all your zones too high.

Full example:

20-min test average: 280 W

FTP = 280 × 0.95 = 266 W

Bodyweight: 72 kg

W/kg = 266 ÷ 72 = 3.69 W/kg

> The 0.95 factor was established by Andrew Coggan and Hunter Allen in Training and Racing with a Power Meter (2010) and is the universal industry standard.

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FTP to Training Zones (Coggan 7-Zone Model)

Zone	Name	% of FTP	Example (FTP 266 W)
Z1	Active Recovery	< 55%	< 146 W
Z2	Endurance	56–75%	149–200 W
Z3	Tempo	76–90%	202–239 W
Z4	Threshold	91–105%	242–279 W
Z5	VO2max	106–120%	282–319 W
Z6	Anaerobic Capacity	121–150%	322–399 W
Z7	Neuromuscular Power	> 150%	> 399 W

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Test Watts → FTP Conversion Table (75 kg reference)

20-min avg watts	FTP (×0.95)	W/kg (75 kg)	Level
150 W	142 W	1.9 W/kg	Untrained
200 W	190 W	2.5 W/kg	Beginner
250 W	237 W	3.2 W/kg	Intermediate
300 W	285 W	3.8 W/kg	Advanced amateur
350 W	332 W	4.4 W/kg	Elite amateur
400 W	380 W	5.1 W/kg	Semi-professional
450 W	427 W	5.7 W/kg	WorldTour

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W/kg Benchmarks by Level (Coggan)

Level	W/kg FTP (male)	W/kg FTP (female)
Untrained	< 2.0	< 1.9
Beginner	2.0–2.9	2.0–2.6
Intermediate	3.0–3.4	2.7–3.1
Advanced amateur	3.5–4.0	3.2–3.7
Elite amateur	4.1–4.9	3.8–4.3
Semi-professional	5.0–5.5	> 4.0
WorldTour	> 5.5	> 4.4

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Common Test Mistakes

1. Skipping the warm-up: arriving cold underestimates real power by 8–12%.
2. Going out too hard: blowing up at minute 10 tanks the average. Aim for even or slightly negative splits.
3. Using the raw 20-min average as FTP: all zones end up too high — overtraining risk.
4. Testing too infrequently: after 10–12 weeks without a retest, FTP may have shifted ±10–20 W and zones lose validity.

Worked Example

20-minute test average: 280 W

FTP = 280 × 0.95 = 266 W

Cyclist weighing 72 kg → W/kg = 266 ÷ 72 = 3.69 W/kg (Moderate–Good level)

FTP 266 W — 3.69 W/kg

Frequently asked questions

What is FTP (Functional Threshold Power)?

FTP is the maximum average power you can sustain for one continuous hour at full effort. It's the foundation for setting all 7 Coggan training zones and the most reliable single number for measuring cycling fitness over time.

Why multiply by 0.95 instead of using the 20-min average directly?

Because a 20-minute maximal effort is physiologically about 5% harder than what you can sustain for 60 minutes. During the shorter effort you can tap more anaerobic capacity. The 0.95 factor, established empirically by Andrew Coggan, adjusts for this. Using the raw 20-min number overestimates your FTP and makes all training zones too high, leading to accumulated fatigue without the right stimulus.

How often should I retest my FTP?

Every 6–8 weeks during active training blocks. If you're new to power training, every 4 weeks works because early gains are larger and faster. Avoid testing during your peak race season — use a recovery week as the lead-in for the most accurate result.

What FTP / W/kg is good for an amateur cyclist?

Beginner: under 2.5 W/kg. Recreational amateur: 2.5–3.2 W/kg. Competitive amateur: 3.2–4.0 W/kg. Elite amateur / Cat 1-2: 4.0–4.9 W/kg. Semi-professional: 5.0–5.5 W/kg. WorldTour climbers at key moments: 6.0–6.4 W/kg. These match Coggan's classification tables used by TrainingPeaks.

Is the indoor trainer FTP the same as outdoor FTP?

Usually not. Most cyclists produce 5–10% less power indoors than outdoors because heat accumulates faster without airflow, diverting blood to the skin for cooling. Use a strong fan facing you to minimize the gap, or track two separate FTP values — one for indoor sessions, one for outdoor rides.

How do I calculate training zones from my FTP?

Multiply your FTP by the zone percentages: Z1 (<55%), Z2 (56–75%), Z3 (76–90%), Z4 threshold (91–105%), Z5 VO2max (106–120%), Z6 anaerobic (121–150%), Z7 neuromuscular (>150%). Example with FTP 250 W: your threshold zone is 228–263 W and your VO2max zone is 265–300 W.

Does altitude affect FTP?

Yes. Above 1,500 m (4,900 ft), lower oxygen partial pressure reduces aerobic output. As a rule of thumb, every additional 1,000 m of altitude can reduce maximum aerobic power by 5–8% in non-acclimatized athletes. Always test in your normal training conditions to get a usable baseline.

Is the 20-minute test accurate for all rider types?

No. The 0.95 factor is calibrated for endurance-profile riders. Sprinters and punchers with a high anaerobic capacity tend to over-perform in a 20-minute effort relative to their true 1-hour threshold, so a factor of 0.92–0.93 may be more precise for them. The 60-minute all-out effort remains the gold standard but is too fatiguing for regular use.

What power meter should I use for the FTP test?

Any calibrated power meter works: crank-based (Stages, 4iiii, Quarq), spider-based (Power2Max), hub-based (PowerTap), or pedal-based (Garmin Rally, Favero Assioma). Modern consumer models are accurate to ±1–2%. The key rule: always use the same device for every retest so changes in the number reflect actual fitness changes, not device differences.

What warm-up protocol is recommended before the 20-minute test?

Standard protocol: 10 minutes easy Z1–Z2 riding, then 2–3 x 1-minute efforts at ~110% of estimated FTP with 3 minutes easy recovery between them, then 5 minutes very easy before starting the 20-minute block. This activates the metabolic systems and raises muscle temperature so you can hold a true maximal effort from the start.

Does FTP apply to mountain biking, gravel, and triathlon?

Yes. FTP is valid for any discipline where you ride with a power meter. In gravel and long-distance events (4–8 hours), most riders target 60–70% of FTP for sustainable pacing. In triathlon, the bike leg target is often 75–85% of FTP depending on race distance. In XCO mountain biking the variable terrain makes FTP less dominant than peak 5-second and 1-minute power, but it's still useful for structured training.

Can I estimate FTP without a power meter?

Yes, using heart rate. The heart rate equivalent of FTP is LTHR (Lactate Threshold Heart Rate), estimated with a 30-minute all-out effort by averaging the heart rate for the last 20 minutes. However, heart rate is affected by heat, hydration, sleep, and stress, making it less stable than power for zone training. It's a useful workaround if you don't have a power meter.

Sources & references

Methodology & trust

Editorial

Calculadora de deportes revisada por el equipo editorial de Hacé Cuentas, contrastada con Coggan, A. & Allen, H. – Training and Racing with a Power Meter (3rd ed.), según nuestra política editorial y metodología.

Updates

Última revisión: June 20, 2026. Los parámetros se verifican periódicamente con las fuentes citadas.

Privacy

Calculations run 100% in your browser. We do not store or transmit your data.

Limitations

Indicative results. For critical decisions, consult a professional.

📌 How to cite this calculator

Rodríguez, M. (2026). Cycling FTP Calculator: 20-Minute Test. Hacé Cuentas. https://hacecuentas.com/ftp-cycling-watts

Contenido bajo licencia CC-BY 4.0 — reutilizable citando la fuente con enlace a Hacé Cuentas.

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