Ftp 20 Minute
Calculator
Results
- Functional threshold power (W)
- 296.4
- FTP per kilogram (W/kg)
- 4.088275
- 20-minute power per kilogram (W/kg)
- 4.303448
Sport statistics results
| Functional threshold power (W) | 296.4 |
| FTP per kilogram (W/kg) | 4.088275 |
| 20-minute power per kilogram (W/kg) | 4.303448 |
formula-map diagram
- Functional threshold power (W)
- 296.4
- FTP per kilogram (W/kg)
- 4.088275
- 20-minute power per kilogram (W/kg)
- 4.303448
Formula breakdown
Formula
FTP = 0.95 × 20-minute average power= 296.4
Note
Simplified model: these are the standard published statistics computed from the numbers you enter. They ignore park factors, opponent strength, playing conditions and league adjustments, so results are indicative only and not an official rating.
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See all →Frequently asked questions
What is FTP and why is it estimated from a 20-minute test?+
Functional Threshold Power (FTP) is the highest average power a cyclist can sustain for about an hour. A true one-hour maximal effort is exhausting and hard to pace accurately, so a shorter, more manageable 20-minute all-out effort is used as a practical proxy instead.
How is FTP calculated from the 20-minute test result?+
FTP is typically estimated as 95% of your average power output during the 20-minute test. The 5% reduction accounts for the fact that a 20-minute maximal effort is ridden at a slightly higher intensity than could actually be sustained for a full hour.
Why use 95% specifically instead of testing for exactly one hour?+
The 95% figure comes from empirical research showing a fairly consistent relationship between 20-minute maximal power and true one-hour power across many trained cyclists. It's a practical estimate, not an exact physiological law, so individual results can vary somewhat from this average relationship.
Why does FTP matter for structuring a training plan?+
FTP is used as the reference point for setting cycling training zones, from easy recovery riding up to very hard anaerobic efforts, each defined as a percentage of FTP. Retesting periodically as fitness improves keeps those training zones accurate and appropriately challenging.
What can make a 20-minute FTP test result inaccurate?+
Poor pacing (starting too hard and fading, or holding back too much), inadequate warm-up, unfavorable conditions like wind or heat, and insufficient motivation or fatigue from prior training can all skew the result. A test done on a stationary trainer in controlled conditions is generally more reliable than an outdoor test with variable terrain and wind.