FTP calculator
FTP — Functional Threshold Power — is the largest power you can hold for about an hour. Estimate it from a 20-minute or 8-minute maximal effort using the standard Coggan factors.
- FTP from 20 min
- 285 W
- FTP from 8 min
- 299 W
Formula: FTP = 0.95 × 20-min avg power, or 0.88 × 8-min avg power (Allen & Coggan).
Coggan power zones at FTP 285 W
| Zone | Name | Watts |
|---|---|---|
| Z1 | Active Recovery | 0 – 157 W |
| Z2 | Endurance | 160 – 214 W |
| Z3 | Tempo | 217 – 257 W |
| Z4 | Lactate Threshold | 259 – 299 W |
| Z5 | VO2 Max | 302 – 342 W |
| Z6 | Anaerobic Capacity | 345 – 428 W |
| Z7 | Neuromuscular | 430+ W |
Source: TrainingPeaks — Andrew Coggan power training levels, from Training and Racing with a Power Meter.