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Free FTP calculator: default 275 W on a 20-minute test → 261 W FTP (3.48 W/kg at 75 kg). Shows Coggan Z1–Z7 watt bands — 8-min ( ×0.9), 20-min (×0.95), or 60-min / known FTP (×1.00).
Last updated: May 24, 2026
Estimate ride calories from power context? Cycling calorie calculator
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.
261 W
3.48 W/kg · Z4 238–274 W
270 W
3.86 W/kg at 70 kg
250 W
Z2 140–188 W
275 W · 20 min
FTP 261 W · 3.48 W/kg
300 W · 8 min
FTP 270 W
200 W · 20 min · 65 kg
FTP 190 W · 2.92 W/kg
240 W · 60 min
FTP 240 W
| Protocol | Multiplier | Example | FTP result |
|---|---|---|---|
| 20-minute test (avg power × 0.95) | ×0.95 | 275 W avg | 261 W |
| 8-minute test (avg power × 0.90) | ×0.9 | 300 W avg | 270 W |
| 60-minute average (= FTP proxy) | ×1 | 240 W avg | 240 W |
| I already know my FTP | ×1.00 | 250 W entered | 250 W |
| Zone | Name | % FTP | Watts (FTP 261) |
|---|---|---|---|
| Z1 | Active recovery | < 55% FTP | 0–144 W |
| Z2 | Endurance | 56–75% FTP | 146–196 W |
| Z3 | Tempo | 76–90% FTP | 198–235 W |
| Z4 | Threshold | 91–105% FTP | 238–274 W |
| Z5 | VO2 max | 106–120% FTP | 277–313 W |
| Z6 | Anaerobic | 121–150% FTP | 316–392 W |
| Z7 | Neuromuscular | > 150% FTP | 394+ W |
Functional threshold power anchors cycling training zones. Field tests estimate FTP when you lack lab lactate data — we apply common multipliers, round to whole watts, and expand Coggan-style seven zones as % of that FTP (TrainingPeaks / Allen & Coggan tradition).
FTP ≈ 0.95 × avg power (20-minute test)
FTP ≈ 0.90 × avg power (8-minute test)
FTP ≈ avg power (60-minute or known FTP)
W/kg = FTP ÷ body mass (kg)
Default: 275 W avg × 0.95 = 261 W FTP · W/kg 3.48
To land near 250 W FTP via 20-min test, average about 263 W for the effort (263 W avg × 0.95 = 250 W FTP). Default 275 W avg yields 261 W — 11 W higher.
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