Rowing FTP & Power Zones

Calculate your Functional Threshold Power and 7 watts-based training zones from a 20-minute or 2K test.

Test type

Your 2K time

:mm:ss

What is rowing FTP?

Functional Threshold Power (FTP) is the highest average power you can sustain for roughly one hour. It's the gold standard for power-based training in cycling and is increasingly used in rowing.

From a 20-minute test, FTP = 95% of average watts. From a 2K test, FTP ≈ 83% of average watts (since a 2K is roughly 6-8 minutes, well above threshold intensity).

Compare with pace-based zones from our training zone calculator.

Track watts-based training automatically

ErgManiac logs power data for every workout and shows zone adherence in watts.

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