FTP (95% teste 20min)
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
About this calculator
The FTP calculator estimates the maximum power a cyclist can sustain for 20 minutes of continuous effort. By entering the average watts from a 20‑minute test, the algorithm multiplies by 0.95 to produce the FTP value.
The calculation relies on the observation that the sustainable maximum in 20 minutes is typically about 95% of the average power of that effort. This correction factor comes from exercise physiology research and is widely used in cycling training programs.
Use the resulting value to set training zones, plan endurance workouts, or track performance progression over time. FTP is a reference for interval training, base rides, and aerobic capacity assessments.
Accuracy depends on proper power meter calibration and consistent effort. Perform the test on a flat course, avoid wind, and keep the workload steady; otherwise the FTP may be underestimated.
Frequently asked questions
What is FTP and why is it important?
FTP is the Functional Threshold Power, the power a cyclist can sustain for 20 minutes. It calibrates training zones and tracks progress.
How do I get the average watts from a 20‑minute test?
Use your power meter or a tracking platform like Strava. Ensure the average is in watts and that the effort was continuous.
Why does the calculation use 95% of the average?
Studies show the sustainable peak in 20 minutes is about 95% of the average. The factor corrects the difference between average and peak.
How often should I recalculate my FTP?
Recalculate every 4 to 6 weeks or when you notice significant changes in training or fitness.
My result seems too low, what should I do?
Check that the test was on flat terrain, the power meter was calibrated, and the effort was steady. Repeat the test if needed.