VO2max Calculator (Cooper Test)
Calculate your VO2max using the Cooper 12-minute run test formula. Enter the distance covered in meters to get your aerobic capacity and fitness level.
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FTP Cycling Calculator
The FTP calculator helps cyclists determine their Functional Threshold Power and personalised training zones. Enter the average power from your chosen test and select the testing method. The calculator instantly computes your FTP in watts and power ranges for Zones 1–4, essential for structured training.
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How to use the FTP Calculator?
1. Complete one of the tests: 20-minute, 8-minute, or ramp test. 2. Enter the average power achieved in the test (in watts). 3. Select the testing method from the dropdown. 4. Click "Calculate" to get your FTP and four training zones. 5. Use the zones to plan training for the next 4–8 weeks, then retest.
Example FTP Calculation
A cyclist completes a 20-minute test averaging 263 W. FTP = round(263 × 0.95) = 250 W. Zone 1 (recovery): up to 138 W, Zone 2 (endurance): up to 188 W, Zone 3 (tempo): up to 225 W, Zone 4 (threshold): up to 263 W. Training in these zones enables systematic fitness development.
Frequently Asked Questions
What is FTP (Functional Threshold Power)?
FTP is the maximum power in watts a cyclist can sustain for approximately 60 minutes. It is a key performance indicator and the foundation for setting training zones.
How do I perform a 20-minute FTP test?
Warm up for 15–20 minutes, then ride at maximum sustainable effort for 20 minutes. Your FTP equals 95% of the average power from this effort.
How does the 8-minute test differ from the 20-minute test?
The 8-minute test is shorter and less fatiguing. Your FTP equals 90% of average 8-minute power. It typically requires two efforts with rest in between for accuracy.
What is a ramp test?
A ramp test gradually increases power until failure. FTP is calculated as 75% of the maximum power achieved in the final complete step. It is the least exhausting FTP test.
What are the cycling training zones based on FTP?
Zone 1 (recovery): 0–55% FTP, Zone 2 (endurance): 56–75% FTP, Zone 3 (tempo): 76–90% FTP, Zone 4 (threshold): 91–105% FTP, Zone 5 (VO2max): 106–120% FTP.
How often should I test my FTP?
It is recommended to retest FTP every 4–8 weeks to track progress and update training zones accordingly.
What equipment is needed to measure FTP?
An accurate FTP measurement requires a power meter on the bike or an interactive smart trainer with power measurement capabilities.
What does W/kg mean in cycling?
W/kg is relative power – watts per kilogram of body weight. A solid amateur cyclist achieves 3–4 W/kg FTP, while professionals exceed 5–6 W/kg.
Can I estimate FTP without a power meter?
An approximate FTP can be derived from heart rate and speed data, but results are less precise than direct power measurement.
How does zone training improve cycling performance?
Training in the correct power zones develops specific fitness qualities: Zone 2 builds aerobic base, Zone 4 raises lactate threshold, and Zone 5 improves VO2max.
Results are indicative only. FTP is an individual metric and may vary depending on the day, fatigue, and test conditions. Consult a coach or sports physician before intensive training.
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