Calculate your FTP and find your level

If you already know your FTP

1. Use a recent value An FTP from more than three months ago probably doesn't describe you anymore.
2. Bike computer estimates are fine Garmin and Wahoo estimate FTP from your rides: a good starting point.
3. When in doubt, test again The 20-minute test is the most common and the easiest to compare.
4. Repeat every 8–12 weeks FTP changes with training, and your zones change with it.

What FTP is

FTP (Functional Threshold Power) is the highest power you can hold for about an hour. It's the number training zones are built on: every structured session is written as a percentage of your FTP.

FTP divided by weight, in watts per kilo, tells you how well you climb and lets you compare riders of different builds.

FTP changes with training, which is why it should be measured again every 8–12 weeks.

FTP questions

Which FTP test is the most reliable?

The 20-minute test is the most widely used and the easiest to compare over time. The ramp test tends to overestimate punchy riders and underestimate diesels. Pick one test and always repeat that one.

What FTP do I need for a gran fondo?

It depends on the course and your weight, which is why W/kg matters more. To stay with the front group of a hilly gran fondo you usually need more than 3.5 W/kg.

How often should I retest?

Every 8–12 weeks, or when sessions start to feel too easy or too hard. In Per Pro the test is scheduled in your calendar and the plan recalculates on its own.

Can I calculate FTP without a power meter?

The calculator works in watts, so you need a power meter or a smart trainer. Without one you train by heart rate: Per Pro works that way too.

Why do age and sex matter?

After 35, power drops by a few points every decade. The score accounts for age and sex, so you're compared with riders like you.

20-minute test · Ramp test · 8-minute test · You already know your FTP

Take this FTP into a real plan