Zwift FTP & VO2 Max Calculator
Calculate your FTP, MAP, VO2 Max, and Training Targets from a Zwift ramp test using configurable protocols. Includes and workout file generation.
Choose Your Test Protocol
Select the protocol that best matches your profile. Each preset has different step sizes, durations, and FTP factors based on scientific research.
Ready to test?
Download the workout file to run this exact protocol in Zwift.
Enter Your Test Results
After completing your ramp test, enter the power of the last completed stage and how long you lasted in the final (incomplete) stage.
The highest power stage you completed fully
How long you lasted in the final stage (0-60s)
For W/kg and VO₂ max calculations
About Me
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.
Frequently Asked Questions
MAP (Maximal Aerobic Power) is the highest power output achieved during a ramp test, representing your peak aerobic capacity. FTP (Functional Threshold Power) is typically 72-75% of MAP and represents the power you can sustain for about an hour. FTP is more practical for training zones and pacing.
For most cyclists, use the 'Non-Elite Male' protocol (25W/60s steps, 75% factor). Female athletes may prefer the 'Female' protocol with smaller 15W steps. The 'GP Lama' protocol uses longer 150s steps with an 82.5% factor but may overestimate FTP for some riders.
The VO2 max calculation uses the Hawley-Noakes formula (VO2max = 0.01141 × MAP + 0.435) which provides a reasonable estimate for trained cyclists. However, this is not a substitute for laboratory testing and individual variation exists.
Yes, ramp test FTP can overestimate sustainable power for some athletes due to anaerobic contribution. Consider validating with a 20-minute test (aim for FTP/0.95) or monitor training effectiveness at the calculated zones.
Download the .zwo file and place it in your Zwift workout folder. Set your in-game FTP to a low value (100W) before starting to avoid ERG mode calculation issues. The workout includes proper warmup and incremental steps based on your chosen protocol.
What is the difference between MAP and FTP?
Which protocol should I choose?
How accurate is the VO2 max estimation?
Should I validate my ramp test FTP?
How do I use the workout file in Zwift?
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