Cycling Training Zones Calculator
Calculate your 7 cycling training zones from FTP (Functional Threshold Power).
Get exact watt ranges for Zone 1 through Zone 7 and understand what each zone trains.
Training Zones
Coggan Power Zones
All zones are expressed as a percentage of your FTP (Functional Threshold Power). FTP is the average power you can sustain for approximately 60 minutes.
| Zone | Name | % FTP |
|---|---|---|
| Z1 | Active Recovery | < 55% |
| Z2 | Endurance | 56–75% |
| Z3 | Tempo | 76–90% |
| Z4 | Threshold | 91–105% |
| Z5 | VO2 Max | 106–120% |
| Z6 | Anaerobic | 121–150% |
| Z7 | Neuromuscular | > 150% |
Estimate FTP: Ride as hard as possible for 20 minutes and multiply your average power by 0.95.