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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 and personalised training zones in seconds, for free.

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Upload your TCX file

Drag and drop your file here or click to select it

Supports Garmin TCX files with power data

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How to perform the Allen-Coggan FTP Test

1

Warm-up

20 minutes of easy pedalling in Z1-Z2, with 2-3 short 30-second accelerations

2

Main Test

20 minutes all-out at a constant effort on a flat or slightly uphill course

3

Cool-down

10-15 minutes of recovery in Z1 to flush out lactic acid

4

FTP Calculation

Your FTP is 95% of the average power over the 20-minute 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.