Calculate your Functional Threshold Power (FTP) from a 20-minute test or a ramp test. Your FTP is the cornerstone of all structured cycling training — it defines every training zone and tells you exactly how hard to push.
FTP = avg power × 0.95
FTP (Functional Threshold Power) is the highest average power you can sustain for approximately one hour. It is the single most important number in structured cycling training because every training zone — from easy recovery rides to all-out intervals — is defined as a percentage of your FTP.
The most common way to measure FTP is the 20-minute test: ride as hard as you can for 20 minutes, then multiply your average power by 0.95 (a correction factor that accounts for the fact that 20 minutes is slightly shorter than 60 minutes). The ramp test — where you increase power every minute until failure — uses 75% of the peak 1-minute power as a proxy.
| W/kg | Level | Description |
|---|---|---|
| < 2.0 | Untrained | Just starting structured training |
| 2.0–3.0 | Fair | Recreational cyclist |
| 3.0–3.5 | Moderate | Regular club rider |
| 3.5–4.0 | Good | Competitive amateur |
| 4.0–4.5 | Very Good | Cat 3 / strong club racer |
| 4.5–5.0 | Excellent | Cat 1–2 / semi-pro |
| > 5.0 | Elite / Pro | WorldTour level |
Re-test your FTP every 6–8 weeks to track progress and keep your training zones accurate.