Cycling Power Calculator

Calculate your cycling power output and training zones based on Functional Threshold Power (FTP). Used by cyclists and triathletes to structure training.

Enter Your Measurements

FTP (Functional Threshold Power, watts)

Body Weight (lbs)

Results

Watts per Kg (W/kg)

2.67

W/kg

Zone 1 Upper (Recovery)

110

Zone 2 Upper (Endurance)

150

Zone 3 Upper (Tempo)

180

Zone 4 Upper (Lactate)

210

Zone 5 Upper (VO2 Max)

240

Formula

Zone boundaries = FTP × 0.55/0.75/0.90/1.05/1.20 | W/kg = FTP / Weight(kg)

How to Use This Calculator

How to Use

1
Enter your FTP (20-minute power × 0.95).
2
Enter your body weight.
3
Get training zones and watts per kg ratio.

Frequently Asked Questions

What is FTP?

Functional Threshold Power is the highest average power you can sustain for 1 hour. Estimated with a 20-minute all-out effort: take 95% of that average wattage.

What W/kg is needed for competitive cycling?

Recreational: 2–3 W/kg. Cat 4/5 racer: 3–3.5. Cat 3: 3.5–4.0. Cat 1/2: 4.5+. Tour de France: ~6+ W/kg.

Related Calculators

VO2 Max Calculator

About This Calculator

This calculator uses the formula: Zone boundaries = FTP × 0.55/0.75/0.90/1.05/1.20 | W/kg = FTP / Weight(kg). All calculations follow industry-standard methods. Results are estimates — always verify with a licensed professional for structural or code-compliant work.

Built and maintained by the CalcSmart team. Last updated March 2026.

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