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Free FTP estimator for indoor and outdoor cycling: apply common 8- and 20-minute multipliers or use a 60-minute average, add optional W/kg, and read Coggan-style power zones. Use with our rowing power and VO2 max tools for cross-training context—not a substitute for coaching.
Last updated: April 11, 2026
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Body mass (optional — for W/kg)
Estimated FTP
261 W
3.48 W/kg
Applied 0.95× to 20-minute average (common field-test correction).
Power zones (reference)
| Zone | % FTP | Watts |
|---|---|---|
| Z1 Active recovery | < 55% FTP | 0–144 |
| Z2 Endurance | 56–75% FTP | 146–196 |
| Z3 Tempo | 76–90% FTP | 198–235 |
| Z4 Threshold | 91–105% FTP | 238–274 |
| Z5 VO2 max | 106–120% FTP | 277–313 |
| Z6 Anaerobic | 121–150% FTP | 316–392 |
| Z7 Neuromuscular | > 150% FTP | 394+ |
Zone cutoffs are rounded to whole watts; books and apps may differ by a few watts.
Multipliers
0.95 / 0.90 / 1.00
Short tests overestimate sustainable power; we apply standard downward factors.
Direct entry
Zones only
Paste the number from your coach or last ramp test calibration.
Climbing context
FTP ÷ kg
lb or kg input; internal math uses kilograms.
Reference table
Watt ranges
Recovery through neuromuscular labels match common Coggan-style charts.
Trainer note
Compare trends
Absolute watts can differ by bike, PM, and cooling; track consistency over time.
Disclaimer
Individual response
Tests vary by protocol, rest, and motivation—adjust with real-world pacing.
275 W average on a 20-minute test → FTP about 261 W (3.48 W/kg at 75 kg). Z4 threshold band starts near 238 W.
We take your average power from the selected protocol and multiply by the usual correction (except for 60-minute averages or known FTP, which use 1.00×). The result is rounded to the nearest watt. Zones multiply that FTP by standard lower and upper percentages, then round to whole watts for a simple table you can compare to other fitness tools on the site.
FTP ≈ 0.95 × average power (20-minute test)FTP ≈ 0.90 × average power (8-minute test)FTP ≈ average power (60-minute or known FTP)W/kg = FTP ÷ body mass (kg)Mixing running and riding? Try the pace calculator.
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