FTP Power Zones Calculator
The seven Coggan cycling power zones in watts from your functional threshold power, or estimate FTP first from a 20-minute test (× 0.95).
Result…
How it's calculated
FTP from a test ≈ 20-minute average power × 0.95 Z1 Active recovery: < 55% of FTP Z2 Endurance: 56–75% Z3 Tempo: 76–90% Z4 Threshold: 91–105% Z5 VO2max: 106–120% Z6 Anaerobic capacity: 121–150% Z7 Neuromuscular power: > 150%
Functional threshold power (FTP) is roughly the highest average power a cyclist can hold for about an hour. Power zones split training into bands relative to FTP so that a workout aims at one kind of fitness: easy endurance, tempo, threshold, VO2max, anaerobic capacity or sprint power. The seven levels used here are Dr Andrew Coggan's, as set out by TrainingPeaks. Most riders do not ride for an hour flat out to find FTP. A common shortcut is a 20-minute test: ride as hard as you can evenly for 20 minutes and take 95% of the average power. The percentages are whole numbers, so the published bands leave a 1% gap between zones; treat the edges as approximate.
Your numbers, step by step
About the FTP Power Zones calculator
This FTP zones calculator turns your functional threshold power into the seven cycling power zones of Dr Andrew Coggan's training levels, in watts. Enter an FTP you already know, or the average power from a 20-minute test and it takes 95% of it as your FTP, the shortcut described in TrainingPeaks' help on threshold values. The zone percentages are the ones in TrainingPeaks' guide to Coggan's power levels: active recovery below 55% of FTP, endurance 56–75%, tempo 76–90%, threshold 91–105%, VO2max 106–120%, anaerobic capacity 121–150% and neuromuscular power above 150%. Riders on a smart trainer or a power meter use the ranges to set workouts and to keep easy rides easy. Every zone is worked out in the steps with your own numbers, rounded to whole watts.
How to use it
- Choose where to “Start from”: “My FTP” if you know it, or “A 20-minute test”.
- Enter your “Functional threshold power (FTP)” in watts, or the “Average power in the 20-minute test”.
- Read your FTP and the watt range for zones 1 to 6. Zone 7 is everything above 150% of FTP and is listed in the steps.
- Set your head unit or training app to the same ranges, or use them to plan intervals.
Worked example
A rider averages 300 W in a 20-minute test. FTP ≈ 300 × 0.95 = 285 W. Zone 2 (endurance) is 56–75% of 285 W = 160–214 W, zone 4 (threshold) is 91–105% = 259–299 W, zone 5 (VO2max) is 106–120% = 302–342 W, and zone 7 starts above 150% = 428 W.
Updated
Questions people ask
How do I calculate my cycling power zones?
Multiply your FTP by each zone's percentages. With an FTP of 250 W, endurance is 56–75% of 250 = 140–188 W and threshold is 91–105% = 228–263 W.
Why multiply a 20-minute test by 0.95?
FTP is roughly the power you can hold for about an hour, and most riders can hold a little more for 20 minutes than for 60. Taking 95% of the 20-minute average is a common estimate. It suits some riders better than others, so a longer threshold effort gives a more direct number.
What is a good FTP?
It depends on body weight, age, sex and training history, so raw watts say little on their own. Riders usually compare FTP per kilogram: the power-to-weight calculator turns your FTP into W/kg.
Why are there small gaps between the zones?
The published levels use whole percentages, such as 75% for the top of zone 2 and 76% for the bottom of zone 3. Rounded to watts this leaves a gap of a few watts. Zone edges are approximate anyway, so treat a value in the gap as either zone.
Are power zones the same as heart-rate zones?
No. Power responds instantly while heart rate lags and drifts with heat, fatigue and caffeine, so the two don't line up one to one. For zones based on heart rate, use the heart rate zone calculator.
What are the limits of these zones?
They are a training guide built on one estimate of threshold, and other coaching systems draw the lines differently. FTP changes with fitness, so retest from time to time. This is information, not medical advice: speak to a doctor before hard training if you have a heart condition or other health concerns.