FTP Calculator — calculate ftp for training and performance. Evidence-based formula and benchmarks.
W/kg = FTP (watts) / body weight (kg) — the primary comparative metric for climbing performance
Power to climb: P ≈ (mass_total × g × gradient + rolling resistance + aerodynamic drag) × velocity
Training zones (% FTP): Z1 <55%, Z2 56–75%, Z3 76–90%, Z4 91–105%, Z5 106–120%, Z6 121–150%, Z7 >150%
Estimated FTP from 20-min test: FTP ≈ 0.95 × 20-minute average power