Cycling Assessment / Testing
Training prescriptions specify both intensity and duration. For intensity, we use percentage of Functional Threshold Power (FTP) or percentage of threshold heart rate. To make these meaningful, we need to estimate your current threshold values.
The calculator below estimates your FTP and threshold heart rate from a 20-minute maximal effort test. Enter your data, get your zones, and you're ready to train. If you want to understand more about FTP, testing protocols, and how to use these values in TrainingPeaks, read the sections below the calculator.
Understanding the Calculator Results
After entering your 20-minute test data, the calculator shows:
Your estimated values:
FTP (95% of your 20-minute average power)
Threshold heart rate (your average HR during the test)
Power-to-weight ratio (if you entered weight)
Your training zones: The T2M zones shown include additional granularity compared to standard models—particularly subdivisions of endurance (Z2) and the tempo/sweet spot range (Z3). This allows more precise targeting for specific workouts.
Using these zones: You have three options for setting up TrainingPeaks...
Option 1: Use Built-In Coggan or CTS Zones (Simplest)
TrainingPeaks includes both Andy Coggan and CTS zone models. Both use:
6 power zones: Recovery, Endurance, Tempo, Threshold, VO2 Max, Anaerobic Capacity
5 heart rate zones: Endurance, Tempo, Threshold, VO2 Max, Anaerobic Capacity (no Recovery zone)
The difference: CTS adds descriptive zone names (e.g., "Endurance" instead of just "Z2"), making it easier to remember what each zone represents.
To use Coggan or CTS zones:
Enter your FTP and threshold HR in TrainingPeaks (instructions here)
Select "Andy Coggan (6)" or "CTS (6)" for power zones
Select "Andy Coggan (5)" or "CTS Cycling (6)" for heart rate zones
Click Calculate and Apply
TrainingPeaks will automatically set all your zones. All future workouts update automatically when you change your FTP or threshold HR.
Option 2: Manually Enter T2M Zones (More Detail)
The T2M zones from the calculator above provide additional subdivision:
Z2 split: Low endurance (base) vs. high endurance (fatigue resistance work)
Z3 split: Low tempo (~78-85% FTP) vs. sweet spot (~86-95% FTP)
Why this matters: Most T2M tempo work targets 78-85% FTP (low Z3), and most sweet spot work targets 86-95% FTP (high Z3). If you want TrainingPeaks to show time-in-zone for these specific ranges, manually enter the T2M zones.
If you just use Coggan or CTS zones: Remember that tempo rides are typically at the low end of Z3, and sweet spot rides are at the high end of Z3. You don't need to manually enter zones—just understand where specific workouts fall within the broader zones.
Which Option Should You Choose?
For most athletes: Use CTS zones (built-in, easy, descriptive names).
If you want granular tracking: Manually enter T2M zones to see time spent in low vs. high endurance, tempo vs. sweet spot.
Either way works. The actual workout targets come from your FTP and threshold HR values, not which zone model you select. Zone models are just for dashboard reference.
The 20-Minute Test Protocol
The most practical way to estimate FTP is through a 20-minute maximal effort rather than a full hour.
The protocol:
Warm up thoroughly (15-20 minutes with some harder efforts)
Perform 20 minutes at maximum sustainable effort
Record your average power and average heart rate
FTP = 95% of your 20-minute average power
Threshold HR = your average heart rate during the 20-minute effort
About the 95% factor: This accounts for the difference between 20-minute and longer-duration power. Individual variation exists—athletes with higher anaerobic capacity (like sprinters) may be closer to 93%, while ultra-endurance cyclists with lower anaerobic capacity may be closer to 96-97%. The 95% provides a reasonable working estimate for most cyclists.
Understanding FTP: What It Is (and Isn't)
Functional Threshold Power represents the power output you can sustain in a quasi-steady state without rapid fatigue accumulation. It's commonly used to structure training zones and track fitness progress.
Critical misconception: FTP is often described as "the power you can hold for one hour." This is not accurate for most cyclists.
Research by Sitko et al. (2022) tested how long cyclists of different abilities could actually sustain their FTP (calculated using the standard 20-minute test with 95% adjustment). The results challenge the one-hour assumption:
Recreational cyclists: 35 minutes (range: 31-38 min)
Trained cyclists: 42 minutes (range: 38-51 min)
Well-trained cyclists: 47 minutes (range: 41-56 min)
Professional cyclists: 51 minutes (range: 44-59 min)
Even among professionals, the median was only 51 minutes—not 60 minutes. The study concluded that "FTP and time to exhaustion should be assessed and reported independently for each subject" due to high individual variability.
Why this matters for you: If you've struggled to hold your FTP for longer efforts (like a 40-50 minute time trial), you're not alone—it's physiologically normal for most cyclists. The one-hour benchmark creates unrealistic pacing expectations, especially for amateur and recreational riders.
FTP is one practical method for estimating threshold—it's useful and repeatable, but it's not a "gold standard" and shouldn't be expected to represent true one-hour power for most athletes.
For background on FTP:
What is Threshold Power? (TrainingPeaks)
FTP in Cycling (Cycling Weekly)
Sitko et al. (2022) study (Journal of Science and Medicine in Sport)
What is threshold heart rate? Your threshold heart rate is the heart rate corresponding to your threshold power—it's an estimate of HR at threshold intensity, not necessarily tied to blood lactate levels. It's simply the heart rate you observe at FTP.
These Are Assessments, Not Tests
Think of these as fitness assessments at a point in time, not pass/fail exams. They simply measure your current fitness level and provide the data needed to set appropriate training zones.
As your body adapts to training, your power at a given heart rate typically improves. Periodic re-assessment allows you to adjust zones accordingly, ensuring continued progression and reducing plateaus.
Important Context About FTP and Testing
FTP doesn't always increase with training: Performance can improve in ways that don't show up in an FTP test. You might develop better fatigue resistance (holding power longer), improved sprint power, enhanced pacing skills, or greater durability over multi-hour efforts. These adaptations are valuable even if FTP remains stable.
FTP varies day-to-day: Threshold power fluctuates based on recovery status, fatigue, stress, sleep, and other factors. After a 6-hour ride, your FTP will be lower than when fresh. This is normal.
Don't micromanage your FTP value: Power meters are typically accurate to ±2%. Small variations in test results (5-10 watts) often fall within measurement error and day-to-day variation. Focus on trends over weeks and months, not individual test results.
Testing timing matters: Most assessments are scheduled at or after recovery weeks to minimize the impact of accumulated fatigue. Testing when well-rested provides the most consistent baseline.
Heart rate changes are typically small: While power often improves with training, threshold heart rate usually changes by only a few beats per minute between tests. This is normal—you're becoming more efficient at producing power at the same heart rate.
Key Takeaway
Enter your FTP and threshold HR in TrainingPeaks. Choose Coggan, CTS, or manually enter T2M zones. Your workout targets will automatically adjust. Generally, retests take place every 6-12 weeks or when fitness changes significantly.