Cycling Power Calculator
Calculate cycling power zones based on your FTP. Determine training zones, power-to-weight ratio, and Training Stress Score for optimal cycling performance.
Input Parameters
Your 20-minute power test result (watts)
Power Analysis Results
What is Cycling Power Calculator?
The Cycling Power Calculator helps cyclists understand their power output capabilities and training zones based on Functional Threshold Power (FTP). FTP represents the highest average power you can sustain for one hour and serves as the foundation for all power-based training.
Understanding Power Zones
Power zones are percentage ranges of your FTP that correspond to different physiological adaptations:
- Zone 1 (Recovery): 55-65% FTP - Active recovery and easy spinning
- Zone 2 (Endurance): 65-75% FTP - Aerobic base building and fat burning
- Zone 3 (Tempo): 75-85% FTP - Aerobic threshold and steady-state efforts
- Zone 4 (Threshold): 85-105% FTP - Lactate threshold and time trial pace
- Zone 5 (VO2 Max): 105-120% FTP - Maximal aerobic power
- Zone 6 (Anaerobic): 120-150% FTP - Anaerobic capacity
- Zone 7 (Neuromuscular): 150%+ FTP - Peak power and sprinting
Power-to-Weight Ratio
Your power-to-weight ratio (watts per kilogram) is crucial for climbing performance and overall cycling efficiency. Higher ratios indicate better climbing ability and competitive potential. Elite professional cyclists typically have ratios of 5.5-6.5 W/kg.
Training Stress Score (TSS)
TSS quantifies the training load of a workout based on intensity and duration:
- TSS under 150: Low stress, recovery possible the same day
- TSS 150-300: Moderate stress, some fatigue the next day
- TSS 300-450: High stress, fatigue lasting into the second day
- TSS over 450: Very high stress, requires significant recovery