Cycling Power Zones Calculator
Calculate your 7 cycling training power zones from your FTP (Functional Threshold Power).
Used by cyclists worldwide to structure training effectively.
What Is FTP?
FTP (Functional Threshold Power) is the maximum power output in watts that a cyclist can sustain for approximately one hour. It is the cornerstone of power-based training.
How to Test Your FTP
The most common method is a 20-minute maximal effort test:
- Warm up for 10–15 minutes
- Ride as hard as you can maintain for exactly 20 minutes
- Take your average power and multiply by 0.95
This gives you an estimate of your one-hour FTP.
Example: 20-minute average power = 260 watts → FTP = 260 × 0.95 = 247 watts
Coggan Power Training Zones
Dr. Andrew Coggan developed the standard 7-zone model used by most cycling coaches:
| Zone | Name | % of FTP | Duration | Perceived Effort |
|---|---|---|---|---|
| Z1 | Active Recovery | < 55% | Unlimited | Very easy |
| Z2 | Endurance | 56–75% | Hours | Comfortable, conversational |
| Z3 | Tempo | 76–90% | 20 min – 2 hr | Moderately hard |
| Z4 | Lactate Threshold | 91–105% | 10–60 min | Hard, breathing heavy |
| Z5 | VO2 Max | 106–120% | 3–8 min | Very hard |
| Z6 | Anaerobic Capacity | 121–150% | 30 sec – 3 min | Extremely hard |
| Z7 | Neuromuscular Power | 150%+ | < 15 sec | Maximal sprint |
W/kg — Power to Weight Ratio
Dividing your FTP by body weight (kg) gives your watts per kilogram (W/kg), which is a better indicator of climbing ability than raw watts:
| Category | W/kg (FTP) |
|---|---|
| Untrained | Below 2.0 |
| Recreational | 2.0–3.0 |
| Sportive / Gran Fondo | 3.0–3.75 |
| Amateur racer | 3.75–4.5 |
| Cat 3 / domestic elite | 4.5–5.0 |
| Professional | 5.5+ |
Improving FTP
Rides at Zone 3 (Tempo) and Zone 4 (Threshold) produce the greatest FTP gains. Sweet spot training (88–93% FTP) is especially effective for time-crunched cyclists.