FTP CALCULATOR
Put your test result in. Get watts, watts per kilo and an honest verdict out.
FTP CALCULATOR
FTP = 95% of your 20-minute average power. At 2.92 W/kg you sit in the Moderate band — rides often, fit sportive finisher. A regularly training rider of 38 is typically around 3.00 W/kg, so you are 0.08 W/kg below it.
HOW THE MATHS WORKS
Each test protocol gets a different multiplier, because each one includes a different amount of non-sustainable anaerobic work:
| Test | Formula | Example |
|---|---|---|
| 20 minute | Average power x 0.95 | 260W avg = 247W FTP |
| Ramp test | Best 1 min power x 0.75 | 360W final minute = 270W FTP |
| 2 x 8 minute | Average of both x 0.90 | 280W avg = 252W FTP |
| 60 minute | Average power x 1.00 | 245W avg = 245W FTP |
Watts per kilo is simply FTP divided by your body weight in kilograms. It is the number that decides how you climb, and the fairest way to compare yourself with riders of a different size.
TYPICAL THRESHOLD POWER BY AGE
The table below shows roughly what a regularly training rider produces at threshold, in watts per kilo, by age bracket. Sustainable aerobic power declines around 0.5-1% per year from the mid-thirties if training stays the same — though riders who add structure often improve straight through their forties and fifties.
| Age | Men (W/kg) | Women (W/kg) | 70kg rider (W) | 60kg rider (W) |
|---|---|---|---|---|
| 18-24 | 3.07 | 2.67 | 215W | 160W |
| 25-34 | 3.10 | 2.70 | 217W | 162W |
| 35-44 | 2.95 | 2.57 | 207W | 154W |
| 45-54 | 2.70 | 2.35 | 189W | 141W |
| 55-64 | 2.46 | 2.14 | 172W | 128W |
| 65+ | 2.26 | 1.97 | 158W | 118W |
Orientation estimates for a rider who trains regularly, not clinical norms. Individual variation is enormous.
WHAT TO DO WITH THE NUMBER
Save it, then rebuild your training zones from it. Endurance riding becomes 56-75% of that figure, sweet spot 84-97%, threshold repeats 95-105% and VO2 max work 106-120%. Retest every four to eight weeks rather than every week.
FAQ
Is the 95% rule accurate for everyone?
Should I use kilograms or pounds for watts per kilo?
Do I include my bike's weight?
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.