FTP Time Savings Calculator
Calculate how much time you'll save in races by improving your FTP. See the impact of power gains on flat, rolling, hilly, and mountainous courses.
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For precise time projections on your actual race course, upload your GPX file to our Cycling Race Pace Calculator. It accounts for exact elevation profiles, wind conditions, and segment-by-segment pacing.
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About the Author
Jonas
I have been a cyclist for over 10 years and I built this calculator to help cyclists like you and me with training and racing.
Learn more about meFrequently Asked Questions
A 10W FTP increase typically saves 1-3 minutes per hour on flat courses and 2-5 minutes per hour on hilly courses. The exact savings depend on your current FTP, the course profile, and conditions like wind. On a 40km flat time trial, expect to save roughly 30-60 seconds per 10W improvement.
FTP matters on both, but the impact differs. On flat courses, higher FTP lets you overcome aerodynamic drag (speed increases with cube root of power). On hilly courses, FTP improvements have a more linear effect on climbing speed. Generally, you'll see larger percentage time savings on hilly courses.
New cyclists can often improve FTP by 15-25% in their first year of structured training. Intermediate cyclists might see 5-10% annual improvements. Elite cyclists may only gain 1-3% per year. Consistency, proper recovery, and progressive training are key to maximizing gains.
This calculator gives you instant estimates without the need for time-consuming field tests. It helps you set realistic training goals and understand the potential payoff of FTP improvements. For precise predictions on specific courses, use our Cycling Race Pace Calculator with your actual GPX file.
How much time does a 10W FTP increase save?
Does FTP matter more on flat or hilly courses?
How much can I realistically improve my FTP?
Why use this calculator instead of just testing on the road?
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