Cycling Fitness & FTP Calculator

Use this simple and free calculator to find out your cycling fitness by using your best 20min average power with your weight. Get estimated threshold power, and ultimately your cycling level with explanation.

FTP Calculator

Enter your best 20-minute average power and weight to calculate your FTP and cycling fitness level.

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🚴‍♂️ How to Perform the FTP Test

This protocol is designed to provide an accurate FTP estimate using your best 20-minute average power.

  1. 🔥 Warm-Up (15–20 min): Easy riding with a few 1-minute high-cadence efforts.
  2. 🧪 20-minute test: Ride at your absolute best sustainable effort. Don't start too hard. Aim for even pacing. Record your average power for the full 20 minutes.
  3. 🧘 Cool-Down (10–15 min): Ride very easy to bring heart rate down and aid recovery.

💡 Tip: Your FTP is typically 95% of your 20-minute average power. Enter your best 20-minute average power in the calculator to get your estimated FTP and cycling fitness level.