Cycling Functional Threshold Power (FTP = 0.95 × 20m), Watts/kg & Coggan 7-Zone Calculator

Calculate FTP (W), Watts/kg ratio, and Coggan Zones 1–7 from a 20-minute power test.

Functional Threshold Power (FTP)
270.75 Watts
Power-to-Weight Ratio (FTP ÷ kg) 3.81 W/kg
Coggan Zone 2 Endurance Ceiling (75%) 203.06 Watts
Coggan Zone 5 VO₂max Ceiling (120%) 324.9 Watts
Inputs
⚡ Scenarios:
W
Average power sustained during a 20-minute all-out time trial (Watts).
kg
Rider body mass in kilograms.
Results & Graph
Functional Threshold Power (FTP)
270.75 Watts
Power-to-Weight Ratio (FTP ÷ kg)
3.81 W/kg
Coggan Zone 2 Endurance Ceiling (75%)
203.06 Watts
Coggan Zone 5 VO₂max Ceiling (120%)
324.9 Watts

Functional Threshold Power (FTP)

Graph 1 • Cycling FTP & Watts/kg • Domain Architecture & Live Telemetry Maps Twenty Min Avg Power Watts, Rider Body Weight Kg through Cycling FTP & Watts/kg Formula.
Cycling FTP & Watts/kg • Clinical & Physiological Reference Scale Low / Baseline Target / Reference Elevated / Watch High / Action Functional Threshold Power (FTP): 270.75 Watts Power-to-Weight Ratio (FTP 3.81 W/kg Coggan Zone 2 Endurance Ce 203.06 Watts Coggan Zone 5 VO₂max Ceili 324.9 Watts
Graph 2 • Functional Threshold Power (FTP) Across Twenty Min Avg Power Watts Sweep (40% → 160%) Evaluates FTP_Watts = 0.95 × Avg20MinPower; WattsPerKg = FTP_Watts / RiderWeight across 7 operating points (current input highlighted).
0 Watts 238.3 Watts 476.5 Watts 108.3 114W 162.4 171W 216.6 228W 270.8 285W 324.9 342W 379.1 399W 433.2 456W
Graph 3 • Joint Sensitivity: Twenty Min Avg Power Watts × Rider Body Weight Kg Compares Functional Threshold Power (FTP) when Rider Body Weight Kg is shifted +25% (solid) vs. −25% (dashed).
0 Watts 193.6 Watts 387.2 Watts --- Rider Body Weight Kg @ 75% 189.5 -30% 230.2 -15% 270.8 +0% 311.4 +15% 352.0 +30%
Summary: 95% of your 285 W 20-minute test sets FTP at 270.8 W (3.81 W/kg); Coggan Zone 2 Endurance is 152–203 W and Zone 4 Threshold is 246–284 W.
Summary: 95% of your 285 W 20-minute test sets FTP at 270.8 W (3.81 W/kg); Coggan Zone 2 Endurance is 152–203 W and Zone 4 Threshold is 246–284 W.
⚡ Send result to: BMI →Calorie & TDEE →Pace, 1RM & HR Zones →
Interactive chart & math engine powered by CalculatorGraph

Formula & Mathematical Methodology: Cycling FTP & Watts/kg Formula

FTPWatts = 0.95 × Avg20MinPower
WattsPerKg = FTPWatts / RiderWeightkg
FTP_Watts = 0.95 × Avg20MinPower; WattsPerKg = FTP_Watts / RiderWeight_kg
  • twentyMinAvgPowerWatts: Twenty Min Avg Power Watts (W)
  • riderBodyWeightKg: Rider Body Weight Kg (kg)

Rounding: Clinical scores round to statutory integer or decimal precision; physiological metrics round to 2 decimal places.

Worked Example: Clinical / Physiology Scenario: Cycling FTP & Watts/kg

Calculate FTP (W), Watts/kg ratio, and Coggan Zones 1–7 from a 20-minute power test.

  1. Enter lab values, anthropometric measurements, or performance test metrics.
  2. Evaluate the reference equation: FTP_Watts = 0.95 × Avg20MinPower; WattsPerKg = FTP_Watts / RiderWeight_kg.
  3. Inspect the primary classification, supporting indices, and 3 SVG charts.
Result: Computes Cycling FTP & Watts/kg via FTP_Watts = 0.95 × Avg20MinPower; WattsPerKg = FTP_Watts / RiderWeight_kg.

Frequently Asked Questions

How does the Cycling Functional Threshold Power (FTP = 0.95 × 20m), Watts/kg & Coggan 7-Zone Calculator compute its result?

It evaluates FTP_Watts = 0.95 × Avg20MinPower; WattsPerKg = FTP_Watts / RiderWeight_kg directly in your browser and updates three custom SVG visualizations in real time.

Can I use Goal Seek to solve backwards for a target lab value or pace?

Yes. Click "🎯 Goal Seek" in the results toolbar to solve backwards for any numeric input parameter.

Are my health and biometric inputs kept private?

Yes. All calculations run 100% locally on your device with zero external transmission.

Health & Fitness · Endurance & Exercise Physiology

Cycling Functional Threshold Power (FTP = 0.95 × 20m), Watts/kg & Coggan 7-Zone Calculator: inputs, method, and how to read the result

Calculate FTP (W), Watts/kg ratio, and Coggan Zones 1–7 from a 20-minute power test.

Choose inputs for the case you are checking

The defaults are illustrative. Replace them with values for your case and keep the units shown beside each field.

  • Twenty Min Avg Power Watts: Average power sustained during a 20-minute all-out time trial (Watts).
  • Rider Body Weight Kg: Rider body mass in kilograms.

What the calculation includes

With the default values shown, Functional Threshold Power (FTP) is 270.75 Watts. The calculation follows Cycling FTP & Watts/kg Formula; the formula and variable definitions above show how the inputs combine.

One-input check: With the other defaults held constant, changing Twenty Min Avg Power Watts from 285 W to 314 W changes Functional Threshold Power (FTP) from 270.75 Watts to 298.3 Watts. This is a comparison inside the calculator's stated model, not a prediction.

Where to use caution

  • Uses peer-reviewed clinical and sports physiology formulas.
  • For educational and informational reference only; clinical scores do not replace physician judgment or laboratory reference ranges.

Scope: Global Clinical & Sports Science Consensus Check the assumptions and limitations against your situation before relying on the estimate.

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