FTP Power Zones Calculator

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.