FTP & Heart Rate Zone Calculator
Enter any combination — FTP for power zones, age & resting HR for heart rate zones, or all three for both.
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🧩 Frequently Asked Questions
1. What is Functional Threshold Power (FTP)?
Functional Threshold Power, or FTP, is the highest average power (in watts) a cyclist can sustain for about one hour. It is commonly used to determine training intensity zones and to track fitness progress over time.
2. How do I calculate my FTP manually?
To estimate FTP without software, perform a 20‑minute time‑trial test at maximum sustainable effort. Take your average power for that segment and multiply by 0.95 to get your approximate FTP.
3. How do I calculate heart‑rate training zones?
Heart‑rate zones are typically calculated using the Karvonen formula, which accounts for your maximum and resting heart rates. The equation is: (Target HR = (HRR × % Intensity) + Resting HR). This calculator applies that method automatically.
4. How often should I update my FTP?
Most athletes retest FTP every 6‑8 weeks or at the end of a training block. Re‑testing ensures your training zones reflect current fitness and keeps your workouts properly scaled.
Maximize Your Training Precision
Now that you have your training zones, the next step is ensuring your data is accurate. Even a 5% error in your power meter or a worn-out drivetrain can make these zones impossible to hit correctly.
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