Cycling Power FTP, Watts/Kg & Cadence Gear-Speed Calculator
Calculate your Functional Threshold Power (FTP), Watts-per-Kilogram (W/kg) power-to-weight ratio, Coggan 7-zone training intensities, and drivetrain gear inch cadence speeds for road and gravel bikes.Documentation & FAQs ↓
Cycling FTP, Watts/kg & Gear-Cadence Calculator
Hunter-Coggan 7-zone power profiler, climbing category classifier, mechanical gear ratios, development rollout & speed analytics.
| Zone | Power Range | % FTP | Physiological Target |
|---|---|---|---|
| Zone 1 Active Recovery | 0 - 138 W | < 55% | Lactate flushing, aerobic baseline |
| Zone 2 Endurance (Base) | 140 - 188 W | 56% - 75% | Fat oxidation, mitochondrial density |
| Zone 3 Tempo | 190 - 225 W | 76% - 90% | Glycogen efficiency, rhythm riding |
| Zone 4 Sweet Spot & Threshold | 228 - 263 W | 91% - 105% | Sustained FTP climb pace, lactate turnpoint |
| Zone 5 VO2 Max | 265 - 300 W | 106% - 120% | Maximum aerobic capacity (3-8 min surges) |
| Zone 6 Anaerobic Capacity | 303 - 375 W | 121% - 150% | Lactate tolerance, punchy short hill attacks |
| Zone 7 Neuromuscular Power | > 378 W | > 150% | Maximum sprint velocity (< 20 seconds) |
Step-by-Step Instructions
4 Steps to CompletionEnter your test protocol power (e.g., average 20-minute test wattage) and your total rider plus bike weight in kilograms.
Review your calculated FTP and power-to-weight ratio (Watts/kg) alongside standard competitive category tiers.
Check your tailored Coggan 7-zone power targets for pacing endurance rides, threshold intervals, and VO2 max repeats.
Input chainring and rear cassette tooth counts to simulate exact road speeds across cadences from 60 to 110 RPM.
Practical Use Cases & Real-World Scenarios
Multi-Protocol FTP Estimation
Computes Functional Threshold Power from 20-minute ramp tests (95% rule), 8-minute repeats (90%), or ramp test FTP protocols.
Power-to-Weight (W/kg) Performance Tiering
Ranks your power output against WorldTour pro, Cat 1–5 amateur, and recreational climbing benchmark power profiles.
Coggan 7-Zone Power Target Matrix
Generates precise target wattage zones: Active Recovery, Endurance (Z2), Tempo (Z3), Sweet Spot, Threshold (Z4), VO2 Max (Z5), and Anaerobic.
Gear Inches, Development & Speed Matrix
Models chainring teeth, cassette cogs, tire circumference, and pedal RPM to output gear inches, meters of development, and km/h or mph.
Frequently Asked Questions
What is Functional Threshold Power (FTP) in cycling?↓
Why is 95% applied to a 20-minute cycling power test?↓
What is a competitive Watts/kg ratio for amateur road racing?↓
How are gear inches calculated for a bicycle drivetrain?↓
What is the Sweet Spot training zone?↓
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