Calculate your FTP from a TCX file
Upload your TCX file from the Allen-Coggan test and instantly calculate your FTP (Functional Threshold Power). Get your power threshold, personalized training zones, and W/kg ranking in seconds, for free.
Upload your TCX file
Drag and drop your file here or click to select it
Supports Garmin TCX files with power data
Used to calculate W/kg ratio
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How to perform the Allen-Coggan FTP Test
The FTP (Functional Threshold Power) test is the standard method for determining your power threshold and setting training zones. When done correctly, it allows you to:
- Accurately calculate your personalised power zones
- Track progress over time (repeat the test every 4-6 weeks)
- Set targeted workouts based on your current fitness
- Compare your results with athletes at your level
Tips: Perform the test after a rest day, well hydrated and with a light meal 2-3 hours before. Use a calibrated power meter and a consistent course.
FTP & power guides
Frequently Asked Questions (FAQ)
What is FTP?+
FTP (Functional Threshold Power) is an estimate of the maximum power a cyclist can sustain over a prolonged effort and is one of the main references used to define training zones. Learn how the 20-minute FTP test works →
How is FTP calculated from a TCX file?+
Our tool automatically analyzes your TCX file, finds the best 20-minute segment (highest average power), and applies the formula: FTP = 20min avg power × 0.95. How to export a TCX file from Garmin →
What is a good W/kg ratio?+
The W/kg ratio should be read together with sex, age, training level and effort duration. For the same FTP, a higher W/kg is generally an advantage, especially on climbs. It is calculated by dividing FTP (W) by weight (kg). How to interpret watts per kg →
How often should I repeat the FTP test?+
It is recommended to repeat the test every 4-6 weeks to monitor progress and update your training zones.