Enter the average power output of a 20-minute all-out workout/cycle into the calculator to determine your FTP.

## FTP Formula

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

It’s important to warm up before performing the 20 min all-out time trial to properly gauge FTP.

## FTP Definition

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).

## Example Problem

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.