FTP calculator & 7 Coggan zones.
Estimate Functional Threshold Power from a 20-min, 8-min or ramp test. Get watts/kg category and the seven Coggan training zones in watts.
FTP = 95% of average power.
Coggan power zones
Frequently asked
What is FTP?
FTP (Functional Threshold Power) is the highest average power in watts you can sustain for ~60 minutes. It anchors every Coggan training zone and pacing decision on the bike.
Which test should I use?
20-min test: ride all-out for 20 minutes — FTP = 95% of average. 8-min test: two 8-minute maxes — FTP = 90% of the higher average. Ramp: ramp until failure — FTP = 75% of max 1-min.
What is a good W/kg?
Recreational 2.0-2.5, competitive age-grouper 3.0-4.0, elite/pro 4.5-5.5+. Climbing performance scales almost linearly with W/kg.
How often should I retest?
Every 6-8 weeks during a focused block, or whenever sessions feel consistently too easy or too hard at prescribed zones.
What FTP do I need for an Ironman?
Age-groupers typically need 2.5-3.5 W/kg. On race day pace at 65-75% of FTP to leave the run intact.
VDOT calculator
Jack Daniels race predictor and full E/M/T/I/R training paces — the run equivalent of FTP zones.
Triathlon time predictor
Forecast Sprint, Olympic, 70.3 and full Ironman finish times from your swim, bike and run splits.
Heart rate zone calculator
5 cycling/running HR zones from lactate threshold or max HR — pair with FTP for dual-metric training.
Sweat & sodium loss calculator
Personal sweat rate and sodium loss for long rides and brick workouts.
Want a coach to turn that FTP into watts on the road?
1:1 coaching builds your bike block around your zones, your race, and your week — Boston, Ironman, or your local TT.
Boston-based · Trilingual EN/PT/ES · RRCA · USAT · TrainingPeaks L2 · 12× Boston qualifier