FTP Calculator: Turn Any Test Result Into FTP and Power Zones

You do not need an app to work out your FTP. Each test protocol has a simple formula, and once you know your FTP, your training zones are just percentages of it. Below are the formulas and two charts you can read straight off.

How to calculate FTP from a test

Test	Formula	Example
20-minute test	Average power × 0.95	260 W × 0.95 = 247 W
8-minute test	Better effort × 0.90	290 W × 0.90 = 261 W
Ramp test	Best 1-minute power × 0.75	330 W × 0.75 = 248 W
60-minute test	Average power	245 W = 245 W

Not sure which test to do? Compare them in our FTP test guide, or go straight to the 20-minute test or the ramp test workout.

Power zone chart by FTP

Zones follow the common seven-zone model (Z7, sprints, is everything above Z6). Values are in watts.

FTP	Z1	Z2	Z3	Z4	Z5	Z6
150 W	<82	83–112	113–135	136–158	159–180	181–225
175 W	<96	97–131	132–158	159–184	185–210	211–262
200 W	<110	111–150	151–180	181–210	211–240	241–300
225 W	<124	125–169	170–202	203–236	237–270	271–338
250 W	<138	139–188	189–225	226–262	263–300	301–375
275 W	<151	152–206	207–248	249–289	290–330	331–412
300 W	<165	166–225	226–270	271–315	316–360	361–450
325 W	<179	180–244	245–292	293–341	342–390	391–488
350 W	<193	194–262	263–315	316–368	369–420	421–525
375 W	<206	207–281	282–338	339–394	395–450	451–562
400 W	<220	221–300	301–360	361–420	421–480	481–600

For an FTP between rows, multiply it by the zone percentages: 55%, 75%, 90%, 105%, 120% and 150%.

Watts per kilogram chart

W/kg is FTP divided by body weight. It is the number that matters most on climbs and for comparing riders of different sizes.

FTP	55 kg	65 kg	75 kg	85 kg	95 kg
150 W	2.7	2.3	2.0	1.8	1.6
200 W	3.6	3.1	2.7	2.4	2.1
250 W	4.5	3.8	3.3	2.9	2.6
300 W	5.5	4.6	4.0	3.5	3.2
350 W	6.4	5.4	4.7	4.1	3.7
400 W	7.3	6.2	5.3	4.7	4.2

What counts as a good number? See what is a good FTP.

Using your numbers

• Enter the FTP in Zwift, TrainerRoad, TrainingPeaks or your head unit so workouts scale to you.
• Our workout files set targets as % of FTP, so they work at any number.
• Round to the nearest 5 watts; tests are not precise enough for more.
• Retest every 4 to 8 weeks.