FTP Calculator
Estimate your Functional Threshold Power from a 20-minute, ramp or 8-minute test.
What it means
Functional Threshold Power (FTP) is the highest average power you could sustain for about an hour. It's the anchor number for structuring cycling training — your zones, TSS and intensity all key off it.
The most common field test is 20 minutes all-out: your FTP is about 95% of that 20-minute average power, because a true one-hour effort sits a little below your 20-minute best. An 8-minute test uses roughly 90%, and a ramp test uses about 75% of the highest one-minute power you reach.
Re-test every 4–6 weeks. As your FTP rises, your zones move with it — training at stale numbers is one of the most common reasons progress stalls.
Common questions
Every 4–6 weeks, or whenever training feels noticeably easier. In Ride & Run Lab, FTP can also be detected automatically from your everyday rides.
FTP matters most relative to your weight (W/kg) on climbs, and as raw watts on the flat. Both are worth tracking.
Ride & Run Lab calculates all of this automatically from your real rides — plus an AI coach, form & fitness tracking and segments. $5/month.