Calculate your FTP and power zones
Enter a current FTP, or use a 20-minute average-power test. Add body weight in kilograms or pounds to see W/kg; it does not change the zones.
How the 20-minute FTP estimate works
20-minute average power × 0.95 = estimated FTP. This field-test approximation is not a physiological fact: pacing, preparation and anaerobic contribution can change its relationship to longer-duration power. Repeat the same protocol for useful trend comparison.
Cycling power-zone methodology
The seven rows use the Coggan / TrainingPeaks power-level boundaries. Whole-watt display bands are rounded down at each upper boundary, then the next band starts one watt higher, so every watt belongs to exactly one displayed zone.
Worked example
A 263 W 20-minute test gives 249.85 W raw FTP, displayed as 250 W. A 250 W FTP has a 220–235 W sweet-spot range.
FAQ
What is FTP?
Functional Threshold Power (FTP) is a practical benchmark for sustained cycling power. This calculator uses it as the reference for every zone.
How is FTP estimated from a 20-minute test?
It multiplies your average 20-minute power by 0.95. Pacing, preparation and anaerobic contribution can affect this approximation.
Which power-zone model is used?
The seven-level Coggan / TrainingPeaks-style model: recovery, endurance, tempo, threshold, VO2max, anaerobic capacity and neuromuscular power.
Is sweet spot a separate zone?
No. Sweet spot is an 88–94% FTP reference range that overlaps Tempo and Threshold.
How do I calculate W/kg?
Divide FTP in watts by body weight in kilograms. Add an optional weight to see the result.
Why may my platform differ?
Platforms can use different protocols, zone models or rounding rules. This calculator shows its method and gap-free whole-watt display ranges.