THE
FIREHOUSE STRENGTH & CONDITIONING
FUNCTIONAL TRESHOLD POWER
CALCULATOR

Take the Test

To find your Functional Threshold Power (FTP):

  1. Pick your erg (Rower, SkiErg, BikeErg, Air Bike, Assault Runner).
  2. Warm up for 10–15 minutes.
  3. Go hard for a 20-minute time trial.
    • Rowers/SkiErg: keep strokes smooth and steady.
    • BikeErg/Air Bike: hold a sustainable cadence.
    • Runner: lock in rhythm after the first 2:00.
  4. Record:
    • Average Power (watts) for the full 20 minutes.
    • Average Heart Rate from minutes 3–20 (ignore the first 2 minutes).
  5. (Optional) Record your body weight for W/kg.

Get your personalized zones

Once you have your numbers:

  1. Enter your 20-minute average power and average HR (minutes 3–20) into the calculator.
  2. Add body weight if you want your W/kg score.
  3. Hit Calculate to see your:
    • FTP (watts)
    • Lactate Threshold HR (bpm)
    • W/kg (optional)
    • Personalized Power Zones (Allen & Coggan)
    • Personalized Heart Rate Zones (Friel)

These are the same metrics elite athletes use — now built firefighter-specific. Use them to guide your training, gauge progress, and raise your fireground performance.

FTP + LTHR Calculator

Pick your erg, plug in your 20-min test numbers, and get firefighter-ready zones.
FTP calc uses watts the same way for all ergs.
Full 20:00 average power.
Exclude the first 2 minutes.
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.

Disclaimer:

The Firehouse S&C FTP Calculator is a training tool, not a medical test.

Always consult with a physician or qualified professional before starting new fitness testing or programs.

Use this tool to sharpen the edge and be precise with your training so you never miss the mark.

Firefighting is dangerous — Train Hard. Train Often. Train Like a Firefighter.