Calculate your cycling level, power zones, and training recommendations
FTP represents the highest power you can sustain for approximately one hour. It's the gold standard for cycling performance measurement and training zone calculation.
Power-to-weight ratio (W/kg) is crucial for climbing performance and overall cycling ability. Higher ratios indicate better performance, especially on hills.
Power-based training zones help optimize your workouts for different physiological adaptations, from recovery rides to high-intensity intervals.
Cycling performance levels range from recreational to world-class, based on power output, power-to-weight ratio, and time trial performances.
Power: <55% FTP
Effort: Very Easy
Purpose: Recovery, easy spinning
Duration: 30-90 minutes
Power: 56-75% FTP
Effort: Easy
Purpose: Aerobic base building
Duration: 1-6 hours
Power: 76-90% FTP
Effort: Moderate
Purpose: Aerobic capacity
Duration: 20-60 minutes
Power: 91-105% FTP
Effort: Hard
Purpose: FTP improvement
Duration: 8-40 minutes
Power: 106-120% FTP
Effort: Very Hard
Purpose: VO2 max development
Duration: 3-8 minutes
Power: 121-150% FTP
Effort: Extremely Hard
Purpose: Anaerobic power
Duration: 30 seconds - 3 minutes
Power: >150% FTP
Effort: All-out
Purpose: Sprint power, neuromuscular
Duration: 5-30 seconds
Calculate your swimming level, pace, and training zones.
Calculate Swimming
Calculate your rowing level, split times, and training zones.
Calculate Rowing.avif){kind=small}
