Enter the average power output of a 20-minute all-out workout/cycle into the calculator to determine your FTP. This calculator can also determine your average power given the FTP.
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The following formula is used to calculate a functional threshold power:
FTP = .93 * 20AP
- Where FTP is functional threshold power (watts)
- 20AP is the average power maintained over a 20 min all-out biking session
To calculate FTP, multiply the average power maintained over a 20-minute long all-out session by a value of .93.
It’s important to warm up before performing the 20 min all-out time trial to properly gauge FTP.
FTP stands for functional threshold power. This term is used in the sport of cycling to describe the average power output a cyclist can maintain over an hour of all-out effort.
Functional threshold power is achieved at between 85-90% of the maximum heart rate. Since an hour-long time trial is mentally and physically exhausting, cyclists use 20 min time trial estimates for determining functional threshold power (FTP).
How to calculate FTP?
- First, warm-up for at least 15 minutes.
This will prime your body for the time trial.
- Next, go all out for 20 minutes and record your average power output.
For this example, the cyclist performs the time trial and reaches an average of 300 watts.
- Finally, calculate the FTP.
Using the formula above, the FTP is calculated to be:
FTP = .93 * 20AP
FTP = .93 * 300 watts
FTP = 279 watts
This cyclist should be able to hold around 279 watts of power for an hour-long race.