Functional Threshold Power (FTP) Calculator
Optimize your cycling or running performance with FTP and training zones.
Introduction to FTP Testing
Functional Threshold Power (FTP) is the maximum power you can sustain for about one hour, a key metric for cyclists and runners. This calculator estimates FTP from a 20-minute time trial, heart rate data, or uploaded CSV files from smartwatches (e.g., Garmin, Strava). It provides power zones and workout recommendations, tailored for endurance athletes (TrainingPeaks).
Integrates with our BMI Calculator and Core Strength Test for a comprehensive fitness profile.
FTP Calculator
Select your method and enter data to calculate FTP, view zones, and get training tips. Save your results!
How the FTP Calculator Works
Calculation Methods
Based on TrainingPeaks guidelines:
- Time Trial: Average power from a 20-minute effort × 0.95.
- Heart Rate: Estimates FTP using lactate threshold HR and power ratio.
- CSV Upload: Analyzes power data from uploaded files to find max 20-minute average.
Power Zones
Zones are percentages of FTP (Joe Friel):
- Zone 1: <55% (Recovery)
- Zone 2: 56-75% (Endurance)
- Zone 3: 76-90% (Tempo)
- Zone 4: 91-105% (Threshold)
- Zone 5: 106-120% (VO2 Max)
- Zone 6: >120% (Anaerobic)
(Source: Pexels)
Benefits of Using This Calculator
This FTP Calculator helps you:
- Optimize training intensity with power zones.
- Visualize performance trends with graphs.
- Get tailored workout recommendations.
- Integrate with BMI Calculator and Core Strength Test (source: NIH).
Frequently Asked Questions
What is Functional Threshold Power (FTP)?
FTP is the highest power output you can maintain for ~1 hour. It\'s used to set training zones for cyclists and runners (TrainingPeaks).
How is FTP calculated from a time trial?
Average power from a 20-minute all-out effort, multiplied by 0.95 to estimate 1-hour sustainable power.
Can FTP be estimated from heart rate?
Yes, using lactate threshold heart rate and power-to-heart-rate ratios from field tests (British Cycling).
What are FTP power zones?
Zones based on FTP percentages: Zone 1 (<55%), Zone 2 (56-75%), Zone 3 (76-90%), Zone 4 (91-105%), Zone 5 (106-120%), Zone 6 (>120%).
How accurate is this calculator?
Estimates are reliable for training; for precise FTP, use lab testing or extended field tests (Joe Friel).
What data can I upload?
CSV files from Strava, Garmin, TrainerRoad with power, heart rate, and time data.
How often should I test FTP?
Every 4-6 weeks to track fitness gains and adjust training zones.
Is FTP useful for runners?
Yes, running FTP (power) helps set pace zones; requires running power meter or estimation from heart rate.
How to integrate with other tools?
Pair with our BMI Calculator or Core Strength Test for comprehensive insights.
Boost Your Endurance with FTP
Use this FTP Calculator to enhance your cycling or running performance. Pair with our BMI Calculator or Core Strength Test for a full fitness plan. Learn more at Harvard Health.