How do I calculate FTP from a 20-minute test?

FTP = 20-minute average power × 0.95. The 95% factor accounts for the difference between 20-minute maximum power and true one-hour threshold power. A 20-minute test average of 300 watts gives an FTP of 285 watts.

What is a good W/kg FTP for an amateur cyclist?

A W/kg FTP of 2.0–3.0 is typical for recreational cyclists. Category 4 racers often have 3.0–3.5 W/kg. Category 1 and elite amateurs reach 4.0–5.0 W/kg. Tour de France climbers sustain 6.0–6.5 W/kg at FTP during major climbs.

Cycling FTP Test Calculator

Calculate your cycling Functional Threshold Power (FTP) from a 20-minute or ramp test result. Set training zones and compare W/kg against cyclist performance categories.

Core Tools

Distance covered in 12 minutes (meters)

🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. Calculate your cycling Functional Threshold Power (FTP) from a 20-minute or ramp test result. Set training zones and compare W/kg against cyclist performance categories. Use the cycling ftp test result to inform your calculation.

Related Calculators

Rowing Watts to Pace

Sports

Running Power to Pace

Sports

Triathlon Finishing Time

Sports

Cycling FTP Test Calculator

How to Use

Related Calculators

Frequently Asked Questions

How do I calculate FTP from a 20-minute test?

What is a good W/kg FTP for an amateur cyclist?