Cycling calculators
Free calculators and checkers for cyclists and triathletes. Work out your FTP and zones, see your power level in watts per kilo, set your tire pressure, plan race-day fueling, check your recovery and find out whether your chain, cassette or tires need replacing. Every tool shows its formula, a worked example and what the result means for you.
Power and fitness
Find your numbers: FTP, power-to-weight, VO2max and heart rate zones.
Estimate FTP from a 20-minute, 2 × 8-minute, ramp or 60-minute test and get your 7 power zones in watts.
Open calculator →Your power-to-weight ratio for sprint, punch, climbing and FTP efforts, placed on LeCoach’s eight power levels.
Open calculator →Estimate VO2max from a 5-minute power test or your heart rate, and see how it compares for your age.
Open calculator →Estimate VO2max from one 6-minute submaximal ride at a fixed wattage and your steady heart rate.
Open calculator →Cycling heart rate zones from lactate threshold heart rate, max heart rate or heart rate reserve.
Open calculator →Your estimated maximum heart rate from five age formulas, and how to find your real one.
Open calculator →Your Zone 2 in heart rate and watts, from threshold heart rate, max heart rate or FTP.
Open calculator →Critical power and W′ from two or three all-out efforts, and how long you can hold any wattage.
Open calculator →Training load and planning
Measure how hard a session was and plan how much to train, on the bike and in the gym.
Training Stress Score and Intensity Factor from power, heart rate or run pace.
Open calculator →A periodized week-by-week hours plan to your event: base, build, peak, taper and recovery weeks.
Open calculator →Estimate your one-rep max from any set and get gym loads for each phase of a cyclist strength plan.
Open calculator →Rate of perceived exertion from 1 to 10, matched to zones and the talk test, plus session load.
Open calculator →Speed and pacing
Turn watts into speed, climbs into minutes and rides into finish times.
How fast you ride at a given power, or the watts you need for a target speed, on any gradient.
Open calculator →Swim pace, bike speed, run pace and transitions turned into splits and a finish time, sprint to full distance.
Open calculator →Gradient, difficulty score, time at your watts and VAM for any climb.
Open calculator →How long a ride takes from distance, climbing, your level and stops, plus average speed benchmarks.
Open calculator →Fuel and body
Carbs, fluid, protein, caffeine, calories and a healthy race weight.
Carbs, fluid and sodium per hour for your event, with totals and a simple feeding rhythm.
Open calculator →Weigh in before and after a ride to find your sweat rate per hour and how much to drink.
Open calculator →A healthy race weight range from your body composition, and what it does to your W/kg.
Open calculator →Calories burned on a ride from power (most accurate), heart rate or speed.
Open calculator →Daily protein and per-meal amounts from your weight, training load, goal and age.
Open calculator →A safe, effective pre-race caffeine dose from your weight, with timing and the sleep cut-off.
Open calculator →Grams of carbohydrate per day before a long race, split into meals with food examples.
Open calculator →Recovery and health
Resting heart rate, HRV, rest days, breaks and training when ill.
Normal resting heart rate by age and sex, and whether today’s reading is normal for you.
Open calculator →Typical HRV (RMSSD) for your age and sex, and whether today’s HRV is normal for you.
Open calculator →A quick check of sleep, heart rate, legs and mood that says train, go easy or rest.
Open calculator →How much fitness you lose during a break, and how long it takes to get it back.
Open calculator →The neck check: when easy training is fine, when to rest and when to see a doctor.
Open calculator →Bike setup and kit
Tire pressure, gears, frame size, saddle height, clothing and race-day packing.
A printable packing list for road, gran fondo, TT, gravel, MTB, running and triathlon races.
Open calculator →Front and rear tyre pressure for road, gravel and MTB from your weight, tyre width and surface.
Open calculator →Road tyre pressure for 23 to 35 mm tyres, tubeless or tubes, with the hookless 72.5 psi limit built in.
Open calculator →Gravel tyre pressure for 35 to 50 mm tyres, from hardpack to rough, chunky gravel.
Open calculator →MTB tyre pressure for 2.2 to 2.6 inch tyres by trail type, casing and inserts.
Open calculator →Gear ratio, gear inches and speed at any cadence for every chainring and cog combination.
Open calculator →Road, gravel and mountain bike frame size from your height and inseam.
Open calculator →Starting saddle height from your inseam with the LeMond and 109 % methods, plus the knee-angle check.
Open calculator →The right layers for today’s ride from temperature, rain, wind and how hard you will ride.
Open calculator →Should I replace it?
The rule, the signs and an estimate for chains, cassettes, tires, brake pads and helmets.
The 0.5 % and 0.75 % wear rules, how to measure, and a kilometre estimate for your chain.
Open calculator →How many chains a cassette and chainring last, the signs of wear and an estimate for yours.
Open calculator →How long road, gravel and MTB tyres last, the wear signs and a kilometre estimate.
Open calculator →Replace after any crash and after about five years. Check yours in seconds.
Open calculator →Disc and rim pad wear limits, warning signs and an estimate for your pads.
Open calculator →How often to lube and clean your chain for your lube type, weather and weekly kilometres.
Open calculator →Your personal maintenance schedule, from chain lube to brake bleeds, based on how much you ride.
Open calculator →Also a runner?
Pace, marathon pace, race time predictor, VDOT and running shoe tools are on the running calculators page.
See the running calculators →What these calculators are for
Training numbers are only useful when they change what you do on the bike. A 20-minute test result means little until it becomes an FTP and a set of zones. Your weight means little until you know what it does to your watts per kilo on a climb. A race distance means little until you know how many grams of carbohydrate to carry.
Each calculator on this page answers one of those questions. They all show the formula they use, a worked example and what the result means for your training, so you can check the logic instead of trusting a black box. You do not need an account, and the numbers you type are never sent to us.
The tools are built for cyclists and triathletes. Runners have their own page, the running calculators, with pace, race time and VDOT tools; most of the heart rate, recovery and fuel tools appear on both pages. They use the same building blocks LeCoach coaches with: power and heart rate zones, Training Stress Score and LeCoach's own power levels.
Which calculator answers which question
Power and fitness
| Your question | Use this calculator | What you get |
|---|---|---|
| What is my FTP and what are my zones? | FTP calculator | FTP from any common test, 7 power zones in watts |
| How good is my power for my weight? | Watts per kg calculator | W/kg from 30 s to FTP, placed on LeCoach's levels |
| What is my VO2max? | VO2 max calculator | Estimate from 5-minute power or heart rate, age norms |
| Can I estimate VO2max without going all-out? | Åstrand-Ryhming test calculator | VO2max from a 6-minute submaximal ride |
| What are my heart rate zones? | Heart rate zone calculator | Zones from LTHR, max HR or heart rate reserve |
| What is my max heart rate? | Max heart rate calculator | Five age formulas compared, and how to find your real max |
| What is my Zone 2? | Zone 2 heart rate calculator | Zone 2 in bpm and watts, plus the talk test |
| How long can I hold this power? | Critical power calculator | CP and W′ from 2 or 3 efforts, time to exhaustion |
Training load and planning
| Your question | Use this calculator | What you get |
|---|---|---|
| How hard was that session? | TSS calculator | TSS and Intensity Factor from power, HR or pace |
| How hard did it feel, in numbers? | RPE scale | RPE 1 to 10 matched to zones, and session load |
| How many hours should I train each week? | Weekly training volume planner | Week-by-week hours with phases and taper |
| How long do I need to train for my event? | How long to train calculator | Weeks needed from your longest recent run or ride |
| What should I lift in the gym? | 1RM and strength calculator | Estimated 1RM and loads per training phase |
Speed and pacing
| Your question | Use this calculator | What you get |
|---|---|---|
| How fast will I ride at this power? | Cycling speed calculator | Speed and time, or watts for a target speed |
| How hard is this climb, and how long will it take? | Cycling climb calculator | Gradient, difficulty, time at your watts, VAM |
| How long will my ride take? | Cycling time calculator | Ride time with climbing and stops, average speeds |
| What will my triathlon finish time be? | Triathlon pace calculator | All five splits and your finish time |
Fuel and body
| Your question | Use this calculator | What you get |
|---|---|---|
| What should I eat and drink in a race? | Race nutrition calculator | Carbs, fluid and sodium per hour, plus totals |
| How much do I sweat? | Sweat rate calculator | Litres per hour and a drinking target |
| How many calories did that ride burn? | Cycling calorie calculator | Calories from power, heart rate or speed |
| How much protein do I need? | Protein calculator for cyclists | Grams per day and per meal |
| How much caffeine before a race? | Caffeine calculator | Dose, timing and the sleep cut-off |
| How do I carb load? | Carb loading calculator | Grams per day, split into meals with food examples |
| What is a healthy race weight for me? | Ideal cycling weight calculator | Weight range from body composition, W/kg effect |
Recovery and health
| Your question | Use this calculator | What you get |
|---|---|---|
| Is my resting heart rate normal? | Resting heart rate by age | Norms by age and a check against your own baseline |
| Is my HRV good? | HRV by age | Typical HRV for your age and a daily check |
| Do I need a rest day? | Rest day check | Train, go easy or rest, from today's signs |
| How much fitness will I lose on a break? | Detraining calculator | Fitness loss and the time to rebuild |
| Can I train with a cold? | Training with a cold | The neck check: easy, rest or see a doctor |
Bike setup and kit
| Your question | Use this calculator | What you get |
|---|---|---|
| What tire pressure should I run? | Bike tire pressure calculator | Front and rear pressure for road, gravel or MTB |
| Road, gravel or MTB pressure in detail? | Road, gravel and MTB tire pressure | Pressures tuned for each discipline |
| Which gears do I need? | Bike gear ratio calculator | Ratios, gear inches and speed at any cadence |
| What size bike do I need? | Bike size calculator | Frame size from height and inseam |
| How high should my saddle be? | Saddle height calculator | Starting height and the knee-angle check |
| What should I wear today? | What to wear cycling | Layers by temperature, rain, wind and effort |
| What do I need to pack? | Race day checklist | Printable list for your event and the weather |
Should I replace it?
| Your question | Use this calculator | What you get |
|---|---|---|
| Is my chain worn? | When to replace a bike chain | Wear limits, how to measure and kilometres left |
| Is my cassette worn? | When to replace a cassette | Chains per cassette and the signs of wear |
| Do I need new tyres? | When to replace bike tires | Front and rear life, wear signs |
| Is my helmet still safe? | When to replace a bike helmet | The crash rule and the age check |
| Are my brake pads worn? | When to replace brake pads | Disc and rim limits and kilometres left |
| How often should I lube my chain? | How often to lube a bike chain | Interval by lube type and conditions |
| What maintenance is due? | Bike maintenance schedule | Your personal schedule from weekly kilometres |
How the calculators fit together
Most of these numbers depend on each other, so the order you use them in matters.
1. Start with FTP. Almost every cycling number is anchored to it. Enter a recent test in the FTP calculator and you have your power zones. If you train with heart rate as well, set your heart rate zones from your threshold heart rate.
2. Put your power in context. The watts per kg calculator places your sprint, punch, climbing and FTP power on LeCoach's level ladder for men or women. A rider who is strong for 20 minutes but average for 5 minutes needs different training from a rider with the opposite profile. If 5-minute power is your weak spot, the VO2 max calculator turns that same effort into a VO2max estimate.
3. Measure and plan load. The TSS calculator scores each session on one scale, so a 90-minute sweet spot ride and a 4-hour endurance ride can be compared. The weekly training volume planner then lays out how your hours should rise, drop for recovery and taper towards your event.
4. Recover on purpose. Training only works if you absorb it. Check your resting heart rate and HRV against your own baseline, and use the rest day check when you are unsure. If you do need a break, the detraining calculator shows how little fitness a short one costs.
5. Prepare for the event. Use the cycling speed calculator and climb calculator to see what your power means on the course, the sweat rate, race nutrition and carb loading calculators to plan your fuel, set your tire pressure, and run the race day checklist so nothing is left at home.
6. Keep the bike healthy. The bike maintenance schedule tells you what is due, and the "should I replace it?" pages answer the common questions about chains, cassettes, tyres, brake pads and helmets with a rule, the signs to check and an estimate for yours.
Triathletes can plan race-day splits with the triathlon pace calculator. Runners will find pace, race time and VDOT tools on the running calculators page.
Calculators versus a coach
A calculator gives you a correct answer to the question you asked. It cannot tell you whether you asked the right question. Your FTP might be accurate today and wrong in six weeks. Your zones might be right but your week might hold three hard sessions when your sleep and HRV say you can handle two. A race fueling target is only useful if you have practised it.
That is the gap LeCoach fills. It reads your FTP, zones, activities and wellness data (HRV, sleep and resting heart rate) from Intervals.icu, builds your plan around them and explains each suggested change instead of reshuffling your week in the background. You can ask it the same questions these calculators answer, and it answers from your own data.
How accurate are these numbers?
Every calculator here uses a published, widely used model, and every page names its source. That makes the results consistent and transparent, not perfect. Three things decide how close an estimate gets to your real value:
- The quality of your input. A fresh, well-paced test gives a better FTP than a tired one. A weigh-in on the same scale before and after a ride gives a better sweat rate than a guess.
- How typical you are. Formulas are built on groups of athletes. If you have an unusually big sprint, an unusually high or low maximum heart rate or very little training history, expect a larger error.
- Lab or field. Field estimates of VO2max, threshold and body fat are good for tracking your own trend over time. A lab test is better for a single precise value.
The best use of any of these tools is the same: measure the same way, repeat it every few weeks, and watch the direction of change.
Sources
- Allen H, Coggan A. Training and Racing with a Power Meter. VeloPress.
- Friel J. The Cyclist's Training Bible. VeloPress.
- Intervals.icu power-profile percentiles.
- Kaminsky LA et al. Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing. Mayo Clinic Proceedings, 2015.
- Tegegne BS et al. Reference values of heart rate variability from 10-second resting electrocardiograms: the Lifelines Cohort Study. European Journal of Preventive Cardiology, 2020.
- Thomas DT, Erdman KA, Burke LM. Nutrition and athletic performance (ACSM, AND, DC joint position). Medicine and Science in Sports and Exercise, 2016.
- Park Tool. When to replace a chain on a bicycle.
Frequently asked questions
Are these cycling calculators free?
Yes. Every calculator and checker is free, works in your browser and does not need an account. The numbers you type are never sent to us; a few conveniences, such as your unit choice and checklist ticks, are saved in your own browser. If you want the numbers calculated for you automatically from your own rides, you can try LeCoach free for 14 days without a credit card.
Which calculator should I use first?
Start with the FTP calculator. Most cycling numbers, including power zones, Intensity Factor, TSS and W/kg, are built on FTP. Once you have it, set your heart rate zones, then use the other tools when you need them.
How often should I recalculate my numbers?
Retest FTP every 6 to 8 weeks during structured training, or whenever your workouts start to feel clearly too easy or too hard. VO2max estimates, sweat rate and body composition change more slowly; every 2 to 3 months is enough for most riders.
Do these calculators work for indoor training?
Yes. Use power from your smart trainer or power meter. Indoor FTP is often a few percent lower than outdoors, so test where you do most of your structured training and set your zones from that number.
How do the watts per kg levels work?
LeCoach places your W/kg on its own eight-level ladder, from Recreational to World Class, built for serious cyclists rather than for pros only or for the general population. The levels are narrow in the middle, where most trained riders sit, so the calculator can tell you exactly how many watts take you to the next one.
Are there calculators for runners?
Yes. The running pace, marathon pace, race time predictor, VDOT and running shoe tools are on the running calculators page. Most of the heart rate, recovery and fuel tools work for both sports and appear on both pages.
Why do some pages answer with a rule, signs and a calculator?
Questions like "when should I replace my chain?" have a standard answer, but your own answer depends on how and where you ride. So each of those pages gives the rule of thumb first, then the signs you can check yourself, then a calculator that adjusts the estimate for your kilometres, weather and maintenance habits.
How is LeCoach different from these calculators?
The calculators answer one question at a time from the numbers you type in. LeCoach is an AI coach that reads your activities, fitness and wellness data from Intervals.icu every day, builds your training plan, writes every workout and explains when and why something should change. You can also simply ask it questions about your training.
Know your numbers. Now put them to work.
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