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FTP from a ramp test (MAP)

A single progressive effort to exhaustion. FTP = 75% of maximal aerobic power (MAP); with age and sex, it also estimates VO2max.

Protocol

On an ergometer with fixed load increments (e.g., +25 W every minute), pedal until voluntary exhaustion. MAP (Maximal Aerobic Power) is the highest 1-minute average power sustained.

Formula

FTP = 0.75 × MAP

The concept of MAP as a predictor of VO2max and performance is peer-reviewed (Hawley & Noakes, 1992). The 0.75 factor applied to MAP to estimate FTP is a popularized heuristic convention, without a single originating study — treat it as a practical approximation, not a direct measurement.

Estimated VO2max (optional)

By also entering age and sex, the ramp test also estimates VO2max using the Storer, Davis & Caiozzo (1990) equation — see the /references page for the full source. The estimate only appears when MAP, weight, age, and sex are all filled in; without one of them, FTP is still calculated normally, just without VO2max.

Data
Ramp test

Enter your data

Best 1 min (MAP) × 0.75 — also estimates VO2max.

W
anos
kg
Format: power/HR/age as whole numbers; times as m:ss (e.g., "3:45") or h:mm:ss.
Hawley, J. A. & Noakes, T. D. — Peak power output predicts maximal oxygen uptake and performance time in trained cyclists (1992)Strength: moderate
https://link.springer.com/article/10.1007/BF01466278

Other methods for this sport

20-min test
Average power × 0.95 — the most common protocol
8-min test
Average power × 0.90 — shorter, coaching baseline
60-min time trial
FTP = one-hour power — direct measurement
CP / W′ model
2 maximal efforts → CP + anaerobic reserve