FTP Calculator

Turn your FTP/Ramp effort into ride-ready power & heart-rate zones—plus a clean, printable report you can use on Zwift or outdoors today.

Open the Tool

FTP & HR Zones Calculator

Precision calculations powered by Katana™ — CIS’s in-house engineering engine for performance tools.

What counts as a good input?

• Use a steady effort: best 3–90 min with even pacing (climb, TT, Zwift test).
• Avoid: surgy group rides, lots of coasting, or sprints at the end.
• Examples: 20-min hill @ 278 W, 35-min TT @ 255 W, 60-min steady @ 240 W.
• Ramp/MAP mode: enter your highest fully completed 1-min step (MAP); we use 0.75 × MAP.

Input Mode Steady Effort (3–90 min) Ramp/MAP Test

Effort Duration (minutes)

Average Power for that Effort (W)

Highest Full 1-min Step (MAP) (W)

Weight (required)

kg lb

LTHR (bpm) (optional)

Profile: Sex (for W/kg comparator) Male Female

Age Group (for W/kg comparator) U19 19–29 30–39 40–49 50–59 60+

Calculate Reset Copy Share Link

Complete required fields to calculate

FTP

— W

W/kg

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Recommendation

Enter values

W/kg Level

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Download CSV Copy CSV Open Clean Report

Show Suggested Power Zones

Zone	Name	Range (W)	% of FTP

*Classic %FTP ranges. CIS coaching refines with THE SYSTEM™ 6×6 and PPEA-12™.

Show Suggested HR Zones (by LTHR)

Zone	Name	Range (bpm)	% of LTHR

*HR varies with heat, fatigue, and hydration—use for longer steady efforts.

Show HR ↔ Power Map

Power Zone	HR Zone	HR Range (bpm)	Notes

*Short HI/anaerobic work (Power Z6–Z7) isn’t well tracked by HR—pace by power & RPE.

Any-duration estimator uses a time-based correction (3–90 min). Ramp/MAP uses 0.75 × MAP.

Why It Matters

Many self-coached riders finish an FTP or Ramp test and then stall. Zones feel confusing, the math is messy, and workouts don’t line up with Zwift or outdoor goals. The FTP & LTHR Calculator removes the guesswork so you can go from test → training today.

• Translate your test: Instant, practical power & optional HR zones.
• Zwift-friendly: Works cleanly with common zone models.
• Clarity over hype: Know the why behind each zone.

Next Steps

What to Do Next

You’ve got fresh numbers. Here’s exactly how to turn them into training that sticks.

STEP 1

Free FTP Resource Guide

Start here. Learn to test effectively and consistently—prep, pacing, pitfalls, and pro tips.

Dial In Your FTP

Pre-test checklist • Pacing cues • Common mistakes

STEP 2

6-Week Free Kick Starter Program

Take your fresh FTP/LTHR and apply it. Zwift-friendly workouts delivered via TrainingPeaks.

Grab a Sample Taste

Measured in TrainingPeaks • Feel it in 1–2 weeks

STEP 3

The Movement — Free Enrollment

Keep the momentum. Community, accountability, Coaches Corner, and monthly Super Saturday drop-ins and special events.

Join the Few. The Proud.

Cancel anytime • Members-first event access

STEP 4

Want More? Enter CISCYCLING

Go deeper with coaching and precision: Power Your Pedals → Perform with Precision for targeted gains.

Go Deeper. Get Faster.

Structure • Feedback • Race-day execution

FAQ

How accurate is this tool?

Short answer: With a steady, well-paced effort and clean data, the FTP estimate is typically within ≈2–5% of a lab-derived threshold. Real-world conditions (heat, altitude, fatigue, bad pacing) can widen that.

• Steady efforts (3–90 min): we apply a time-based correction anchored to common practice (e.g., ~0.95× for 20-min, ~1.00× for 60-min, smooth interpolation between). Best accuracy comes from 20–60 min evenly paced climbs/TTs.
• Ramp/MAP mode: uses 0.75 × MAP. Depending on protocol and anaerobic profile, individuals may read ±5–10% from a long steady-state threshold test.
• HR zones: derived from your LTHR with classic % bands; HR reacts to heat, hydration, and stress—use for longer steady work.

Pro tip: if threshold workouts feel too easy/hard for a week, nudge FTP by 2–3% or retest.

What should I enter for best results?

• Use your best steady effort: even pacing, minimal coasting or surges.
• Prefer 20–60 min segments when you have them.
• Enter accurate weight (kg or lb); it drives W/kg and the level badge.
• If using Ramp/MAP, enter the highest fully completed 1-min step.

How are power and HR zones calculated?

Power zones use classic % of FTP (Z1–Z7). HR zones use % of LTHR (e.g., Z2 ≈ 81–89% LTHR). The tool also maps power→HR for longer efforts; very short HI work isn’t well tracked by HR—pace by power & RPE.

Ramp vs. steady test—which should I use?

Steady tests (20–60 min) generally give the most training-relevant threshold for endurance athletes. Ramp tests are fast and motivating, but the 0.75× conversion can over/under-estimate for very anaerobic or very diesel riders.

How often should I retest?

Every 4–8 weeks, or anytime threshold workouts consistently feel too easy/hard, you change altitude/heat, or you’re returning from a layoff.

What’s the W/kg “Level” badge based on?

Broad benchmarking bands adjusted for sex and age group. They’re directional, not rankings—use them to frame goals, not identity.

Do you store my data? What does the Share Link do?

The calculator runs entirely in your browser. When you tap Copy Share Link, your inputs are encoded in the URL hash so you can reopen the same state; share it only if you’re comfortable sharing those values.

It won’t calculate—what am I missing?

• Ensure Weight is filled (required).
• For Steady mode, add both Duration and Average Power.
• For Ramp/MAP, add your highest fully completed MAP watts.
• Units toggle converts your weight automatically (kg ↔ lb).