FTP Power Zones Calculator
Your 7 cycling power zones from FTP
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FTP Power Zones Calculator
Power-based cycling training is built around your FTP — the highest power you can hold for roughly an hour. This calculator splits your FTP into the seven Coggan training zones, from active recovery to neuromuscular power, with the exact watt range for each. Use it to ride endurance in Zone 2, do threshold work in Zone 4 and intervals in Zone 5, so every session has a clear target. Re-test your FTP every 6–8 weeks and recalculate.
Based on the Coggan 7-zone model as percentages of FTP. FTP is the highest power you can sustain for about an hour; estimate it as ~95% of a 20-minute test. Zones guide how hard each ride or interval should be.
Frequently Asked Questions
- What are cycling FTP power zones?
- FTP power zones divide your training intensity into bands based on your Functional Threshold Power, the highest power you can hold for about an hour. Coggan's model defines 7 zones, from active recovery to neuromuscular, each targeting a specific physiological adaptation.
- How do I calculate my power zones?
- Enter your FTP in watts and the calculator returns all 7 Coggan zones with their wattage range. The zones are set as percentages of FTP, for example Zone 2 endurance is roughly 56-75% and Zone 4 threshold is about 91-105% of FTP.
- Which power zone should I train in?
- It depends on your goal: Zone 2 builds aerobic base and endurance, Zone 4 raises your threshold, and Zones 5-7 develop VO2 max and sprint power. Most riders spend the majority of time in lower zones with targeted harder efforts mixed in.