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For example, a male with 75 Kg body weight, if his best 20-minute cycling power output in Watts is 220 watts, then his estimate FTP is 209.00 watts, the power-to-weight ratio is 2.79 W/Kg, so he falls into Male Cat 5 cycling power category as Fair.How to calculate FTP cycling?To calculate FTP in cycling, the most common method is to take 95% of your average power output from a 20-minute FTP test, and for a more comprehensive understanding, factor in body weight and gender to determine watts per kg, which is the actual key metric that matters for cycling training.FTP watts per kgThe “FTP watts per kg” method is originally developed by Dr. Andrew Coggan, involves dividing a cyclist’s Functional Threshold Power (FTP) by their body weight in kilograms to get a power-to-weight ratio expressed as W/kg. This FTP calculation is crucial for comparing performance across cyclists of different sizes. Dr. Coggan extended this concept to shorter durations like 5 seconds, 1 minute, and 5 minutes, representing a cyclist’s power capabilities for very short and moderately sustained efforts. These variations correlate with different aspects of a cyclist’s profile, from explosive power (5s) to sustainable high-intensity efforts (5min), relating closely to the concept of critical power, which describes the power a cyclist can sustain over longer periods without fatigue. FTP power categoryFTP power category, is a classification system sorted in watts per kg, calculated by body weight and gender, based on Dr. Andrew Coggan’s power-profiling table in the book “Training and

RecoveryZone 11-55% of FTP50-60% of HRmaxAs long as you wantEnduranceZone 256-75% of FTP60-70% of HRmax3+ hoursTempo/Sweet spotZone 376-90% of FTP70-80% of HRmax20-60 minutesLactate ThresholdZone 491-105% of FTP80-90% of HRmax10-30 minutesVO2maxZone 5106-120% of FTP90-95% of HRmax3-8 minutesAnaerobic capacityZone 6> 121%n/a30 seconds to 3 minutesProfessor Riggs J Klika from the Department of Kinesiology at University of Indianapolis, USA mentioned in an original research that an 8-minute field test is effective for assessing and prescribing exercise intensity in cycling training with power zones, with participants experiencing a 9.2% increase in maximal steady-state power (MSSP), a 12.9% increase in power at lactate threshold (PTlact), and significant improvements in maximal power (Pmax) and maximal oxygen uptake (O2max), indicating the test’s validity in measuring fitness changes and the efficacy of biweekly power-based training in enhancing overall cycling fitness.What can you do with your FTP in cycling?With FTP in cycling, you can determine your training zones based on FTP value, set appropriate heart rate levels and training effort, and create effective power-based training plans, along with other performance-focused strategies.Determine Training Zones: FTP is used to establish personalized power zones, enabling cyclists to train at intensities tailored to their fitness levels.Set Heart Rate Levels: FTP helps correlate power output with heart rate zones, providing insights for training sessions where power data might be unavailable.Training Effort: Understanding your FTP allows for more precise control over the intensity of your workouts, ensuring that you’re training effectively without overexerting.Power-Based Training Plans: FTP is crucial in designing power-based training programs, focusing on

20-Minute FTP Calculator: Quick & Effective Power Testing The 20-minute FTP calculator offers a time-efficient way to estimate your Functional Threshold Power (FTP). While FTP traditionally represents the highest power output you can maintain for about an hour, this quick test protocol helps cyclists determine their threshold power through a shorter, more intense effort. Quick Facts: 20-Minute FTP Test Test duration: 20 minutes of maximum average power output Conversion factor: Multiply average power by 0.95 Results provided in watts and w/kg Test Protocol 1. Warm-up (10 minutes) • 10 minutes easy spinning • 5 minutes progressive effort • 3 x 1-minute high-cadence intervals • 2 minutes recovery 2. The Test (20 minutes) • Start from a rolling speed • Maintain highest possible steady power output • Aim for consistent pacing to avoid early fatigue • Record average power using a power meter 3. Cool-down (10 minutes) • Easy spinning to recover • Gradually decrease effort • Be proud of your higher FTP! Understanding Your FTP Calculation Results After completing your 20-minute all-out effort, the calculator will help determine your FTP by: 1 Taking your average power from the test 2 Multiplying it by 0.95 to estimate your FTP 3 Calculating your power-to-weight ratio (w/kg) Training Applications Your result from the FTP Calculator 20 Minute Test establishes your power training zones for cycling training: Recovery (Zone 1) Endurance (Zone 2) 56-75% of FTP Tempo (Zone 3) 76-90% of FTP Threshold (Zone 4) 91-105% of FTP VO2 Max (Zone 5) 106-120% of FTP Anaerobic Capacity (Zone 6) > 120% of FTP Pro Tips for Accurate Testing • Choose a flat road or indoor trainer for consistency • Test when well-rested and properly fueled • Maintain a quasi-steady state effort throughout • Retest every 4-6 weeks to track progress • Consider weather conditions and fatigue levels What is Functional Threshold Power (FTP)? Functional Threshold Power (FTP) represents the highest power output a cyclist can maintain for approximately one hour. This threshold power is a crucial metric in the cycling community, closely related to your lactate threshold and overall cycling performance. While traditional FTP testing methods involve long periods of sustained effort, the 20-minute FTP test offers a practical alternative for calculating FTP. This shorter test helps determine your threshold through a focused, all-out effort that many athletes find more manageable while still maintaining good accuracy. Comparing Testing Methods 20-Minute Test Traditional method balancing

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Very challenging for athletes to self-determine what hard effort they can sustain at the same output for a full hour. Most athletes will inevitably start off too hard and fade. In order to glean accurate data from this assessment, it is important that the athlete sustain that same high effort for the duration of the testing interval.As a result, other methods of determining FTP have sprouted up over the years. While all FTP testing protocols are challenging, there are some that are less intimidating and therefore are tolerated better by athletes. The most common of these is a variation where, after a proper warm-up, the athlete rides at the hardest effort they can sustain for 20 minutes. Then, they cool-down. Using the data from that 20-minute interval, both Power Training Zones and Heart Rate Training Zones can be determined.To determine FTP from the 20-Minute Test, we take the average power from that 20-minute interval. Then, we multiply it by 95% (a factor of 0.95), and the result of that equation is the athlete’s FTP. (So, for instance, an athlete whose average power is 150 watts for the 20-minute interval has an FTP of 143 watts because 150 x 0.95 = 142.5. (We round up or down if the equation’s result is a fraction.)) It has been shown in numerous case studies over the years that a properly executed effort in the 20-Minute Test is about 95% of the effort that the athlete would be able to sustain if they rode for the full 60 minutes.Once that FTP is determined, an athlete’s individualized Power Training Zones are set. There are many different formulas available to calculate Power Training Zones; I personally use Dr. Coggan’s formula, which is:Zone 1 - Active Recovery - Zone 2 - Endurance - 56-75% FTPZone 3 - Tempo - 76-90% FTPZone 4 - Threshold - 91-105% FTPZone 5 - VO2 Max - 106-120% FTPZone 6 - Anaerobic Capacity - 121-150% FTPZone 7 - Neuromuscular Power - >150% FTPWhile an FTP Test can be conducted either indoors or outdoors, I’ve found that conducting it indoors on a bicycle trainer is the best option since this generates consistent testing conditions year-round in all locations. Controlled, consistent testing conditions are important in gleaning accurate data that can be compared against other data points over time. If conducting the test outdoors, it should be conducted on a flat, open stretch of