FTP + LTHR Calculator

Pick your erg, plug in your 20‑min test numbers, and get firefighter‑ready zones.

Erg

FTP calc uses watts the same way for all ergs.

20‑min Avg Power (watts) *

Full 20:00 average power.

Avg HR (bpm, minutes 3–20) *

Exclude the first 2 minutes.

Body Weight (optional)

Default lb; used only for W/kg.

Method: FTP = 0.95 × 20‑min Avg Power (Allen & Coggan). LTHR = Avg HR (min 3–20) (Friel). Zones per cited texts.

Enter values and hit Calculate to see FTP, LTHR, W/kg, and personalized zones.