Calculate your cycling Functional Threshold Power from a field test, see your power-to-weight, and get your seven Coggan training zones in watts.
FTP = 95% of your test power.
FTP
238W
Power-to-weight
—
| Zone | Name | Power (W) |
|---|---|---|
| Z1 | Active Recovery | 0–131 |
| Z2 | Endurance | 133–179 |
| Z3 | Tempo | 181–214 |
| Z4 | Threshold | 217–250 |
| Z5 | VO2max | 252–286 |
| Z6 | Anaerobic | 288–357 |
| Z7 | Neuromuscular | 359+ |
Choose your test, enter the relevant power number, and your FTP and zones appear instantly. Add your body weight to see power-to-weight in W/kg.
The table uses Dr. Andrew Coggan's classic model, where each zone is a percentage band of FTP — from active recovery (≤55%) up to neuromuscular sprints (>150%). Training in the right zone for each workout is what makes power data so effective. For a deeper dive, read our guide to Strava power zones.
Once you know your FTP, ActivityStat can surface normalized power, training stress, and your zone breakdown directly in each Strava ride description — no spreadsheet required.
Functional Threshold Power (FTP) is the highest average power, in watts, you can sustain for about an hour. It's the anchor for power-based training: your zones, workouts, and pacing are all set as percentages of FTP.
Warm up, then ride as hard as you can sustain for 20 minutes and record your average power. Your FTP is about 95% of that figure. So a 20-minute average of 300 W gives an FTP of roughly 285 W. This calculator also supports the 8-minute test (90%) and ramp test (75% of best 1-minute power).
Raw FTP matters less than power-to-weight (W/kg) for most riding. Recreational riders are often around 2–3 W/kg, strong amateurs 3.5–4.5 W/kg, and elite riders 5–6+ W/kg at threshold. Enter your weight above to see your number.
Every 4–8 weeks is typical during focused training, or whenever workouts start to feel too easy or too hard. Testing more often than monthly rarely shows meaningful change and just adds fatigue.
ActivityStat connects to Strava and writes your pace, power zones, cadence, and performance trends straight into each activity description. Free to start.