Calculate your 7 cycling power training zones from your Functional Threshold Power (FTP), using Andrew Coggan's widely used power-based training model.
Power zones divide your training intensity into seven bands, each set as a percentage of your Functional Threshold Power (FTP) — the highest average power you can sustain for about an hour. Andrew Coggan's model runs from Zone 1 (below 55% of FTP, easy recovery spinning) up to Zone 7 (above 150% of FTP, maximal sprint efforts). A rider with a 250 W FTP, for example, has a Zone 4 lactate-threshold range of roughly 228–263 W.
| Zone | %FTP | Watts | Purpose |
|---|
Functional Threshold Power (FTP) is the reference point for the whole system: every one of the seven zones is simply a percentage band of your FTP in watts. This calculator multiplies your entered FTP by the start and end percentage of each zone to produce a lower and upper wattage bound. If you enter your bodyweight, it also divides FTP by bodyweight to show your watts per kilogram (W/kg), a useful figure for comparing riders of different sizes, especially on climbs.
These are the seven zones as defined by exercise physiologist Andrew Coggan's power-based training model, one of the most widely used frameworks for structuring cycling training around a power meter.
| Zone | %FTP | Typical Purpose | Typical Duration |
|---|---|---|---|
| Zone 1 — Active Recovery | < 55% | Easy spinning, recovery between hard sessions | Ongoing / recovery days |
| Zone 2 — Endurance | 56–75% | Long steady "all-day" endurance riding, aerobic base | 1–6+ hours |
| Zone 3 — Tempo | 76–90% | Tempo rides, brisk group or paceline efforts | 20–90 min cumulative |
| Zone 4 — Lactate Threshold | 91–105% | Threshold intervals, time-trial pace | 10–30 min intervals |
| Zone 5 — VO2 Max | 106–120% | VO2 max intervals to raise your aerobic ceiling | 3–8 min intervals |
| Zone 6 — Anaerobic Capacity | 121–150% | Short, hard anaerobic-capacity intervals | 30 sec–3 min |
| Zone 7 — Neuromuscular Power | > 150% | Sprints, standing starts, explosive jumps | A few seconds |
To see how zone boundaries scale, here are the Zone 2 (Endurance) and Zone 4 (Lactate Threshold) ranges for a spread of common FTP values.
| FTP | Zone 2 — Endurance (56–75%) | Zone 4 — Lactate Threshold (91–105%) |
|---|---|---|
| 150 W | 84–113 W | 137–158 W |
| 200 W | 112–150 W | 182–210 W |
| 250 W | 140–188 W | 228–263 W |
| 300 W | 168–225 W | 273–315 W |
| 350 W | 196–263 W | 319–368 W |
The gold-standard way to find FTP is a proper field test, but a commonly cited shortcut is to ride a maximal, all-out 20-minute time trial and multiply the average power by roughly 0.95, since most riders can't quite hold true one-hour power for the full 20 minutes of a hard test. Ramp tests (a steadily increasing effort to exhaustion) and shorter multi-stage protocols built into many training platforms give a comparable estimate without requiring a full 20-minute effort. Whichever method you use, treat the result as a working estimate rather than a fixed number — FTP shifts as your fitness changes, so it's worth retesting periodically (commonly every 6–8 weeks, or after a focused training block) and treating the zone boundaries above as guidelines rather than rigid limits. Power meter accuracy also varies between brands and between indoor trainers and outdoor units, which can shift readings by a few percent either way.
FTP is the highest average power, in watts, that a cyclist can sustain for roughly one hour of maximal, steady effort. It was popularised as a practical training reference by exercise physiologist Andrew Coggan because it reflects current fitness far more directly than heart rate, which lags behind actual effort and is affected by heat, caffeine, fatigue, hydration and stress. Because every one of the seven power zones below is calculated as a percentage of FTP, getting a reasonably accurate FTP number is the single most useful step in setting up structured power-based training.
Zone 2 (56–75% of FTP) is comfortable, conversational-pace endurance riding — it builds your aerobic base and can be sustained for hours, which is why it forms the bulk of most structured training plans. Zone 4 (91–105% of FTP) sits right around your one-hour threshold power itself; it's hard, focused work usually performed as 10–30 minute intervals specifically to raise your FTP over time. Confusing the two — riding Zone 4 pace on what should be an easy day, or drifting into Zone 2 during a threshold interval — is one of the most common reasons structured training plans underdeliver.
What is FTP (Functional Threshold Power)?
FTP is the highest average power, in watts, that you can sustain for about one hour of maximal, steady effort. It's used as the reference point for structured cycling training because it reflects your current fitness more directly than heart rate, which lags behind effort and is affected by heat, caffeine, fatigue and stress.
How do I test my FTP?
The most common field test is a 20-minute maximal time-trial effort, with the result multiplied by about 0.95 to estimate FTP, since most riders can't hold their true one-hour power for a full hour in training conditions. Ramp tests and shorter multi-stage protocols are also widely used by coaching platforms and give a comparable estimate without requiring a full 20-minute effort.
How often should I retest my FTP?
Every 6–8 weeks is a common guideline, or after completing a focused training block. Testing too often adds fatigue without much new information, while testing too rarely means you could be training off zones that no longer match your fitness — especially after a big improvement or a break from riding.
What's the difference between Zone 2 and Zone 4 training?
Zone 2 (56–75% of FTP) is comfortable, conversational-pace endurance riding that builds your aerobic base and can be sustained for hours. Zone 4 (91–105% of FTP) sits right around your one-hour threshold power — it's hard, focused work usually done as 10–30 minute intervals to raise your FTP itself, not a pace you'd hold for a casual ride.
Do my power zones change if my FTP changes?
Yes. Every zone is calculated as a percentage of FTP, so as your FTP rises or falls, every zone boundary shifts with it. This is exactly why regular retesting matters — training at old zones after a fitness gain means your "hard" interval is now closer to endurance pace.
Can I use a smart trainer's estimated FTP instead of a real test?
Many smart trainer apps estimate FTP automatically from ride data, and this can be a reasonable starting point. However, these estimates can drift from a dedicated field test, particularly if your recent rides haven't included any hard sustained efforts. If your training feels consistently too easy or too hard, a proper 20-minute or ramp test will give a more reliable number.
Is watts per kilogram more important than raw FTP?
It depends on the terrain and the comparison you're making. Raw FTP in watts matters most on flat ground and in time trials, where total power output determines speed. Watts per kilogram (FTP ÷ bodyweight) matters more on climbs, since a lighter rider with a slightly lower FTP can often out-climb a heavier rider with a higher one.