🚴 Your FTP
W
FTP is your average power sustainable for ~60 minutes. Estimate via 20-min test × 0.95.
kg
💡 How to find your FTP:
1. Warm up 20 min
2. Ride as hard as possible for 20 min
3. Average power × 0.95 = your FTP
4. Or use a structured ramp test
1. Warm up 20 min
2. Ride as hard as possible for 20 min
3. Average power × 0.95 = your FTP
4. Or use a structured ramp test
📊 Your 7 Training Zones
Your FTP
250 W
3.57 W/kg
Cat 4
Cycling Category
3.57
Watts per kg