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Power level and heart rate zone calculator

Enter your 20 min average power and heart rate from your 20 min test & click go. Your functional threshold power, power training levels and heart rate zones are calculated below. Use the functional threshold power value in WKO+ software and/or TrainingPeaks (if you use either) to ensure accurate TSS/IF data. Learn more about the power level descriptions here.

Happy training!

  3 comments for “Power level and heart rate zone calculator

  1. Avatar
    Chris Belyea
    May 22, 2014 at 5:30 pm

    Just curious as to why the calculator gives a slightly lower FTP value based on 20 minute average power.

    I was under the impression that FTP was 90% but it looks like this calculator is based on 93% ?

  2. Dave
    May 23, 2014 at 7:44 am

    Hi Chris,

    FTP is defined as the power you can sustain for 60 minutes – so anything other than a 60 minute test is going to yield an estimation of FTP. This is an acceptable tradeoff for mountain bikers, but probably not so for a road time trial specialist.

    We have found that 93% of 20 min test power yields on average the most accurate estimate of FTP. We used 95% some years ago and found that it almost always overestimated FTP and led to training level targets that were difficult to sustain. It is quite possible this is an effect specific to mountain bikers since we don’t do many flat out hour long sustained efforts.

  3. Avatar
    Chris Belyea
    May 26, 2014 at 4:37 pm

    Hi Dave

    Thanks for the reply, and makes good sense

    Much aprreciated

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