Cycling Power Zones Calculator — FTP Training Zones
Enter your FTP (Functional Threshold Power) to instantly calculate all seven Coggan training zones in watts — from active recovery to neuromuscular sprinting — plus your power-to-weight ratio (W/kg).
W
kg
Power-to-weight ratio: 3.57 W/kg
How does this calculator work?
All 7 Coggan power zones are multiples of FTP: Z1 < 55%, Z2 55–75%, Z3 75–90%, Z4 90–105%, Z5 105–120%, Z6 120–150%, Z7 > 150%. Enter your FTP in watts to get each zone in watts and your power-to-weight ratio (W/kg). FTP is typically 95% of a 20-minute maximum power test.
Formula
How this is calculated
FTP (Functional Threshold Power) is the highest average power a cyclist can sustain for approximately 60 minutes. It is most commonly estimated as 95% of a 20-minute maximum-effort average power, since a full 60-minute all-out effort is impractical. All seven training zones are defined as fractions or multiples of FTP, making them automatically personalised to your fitness level.
Zones 1–2 (below 75% FTP) develop aerobic base with minimal fatigue. Zone 3 (tempo, 75–90% FTP) is metabolically demanding but manageable for 1–2 hour efforts. Zone 4 (threshold, 90–105% FTP) is the core of structured training — riding near or slightly above FTP to raise the ceiling. Zones 5–6 (VO₂ max and anaerobic, 105–150% FTP) develop top-end power in short hard efforts. Zone 7 (neuromuscular, > 150% FTP) targets sprinting and maximal force production over seconds.
Coggan's 7-zone model is widely used by training platforms including TrainingPeaks and Zwift. The W/kg figure allows comparison across body weights — elite road pros typically have an FTP of 5.5–6.5 W/kg; fit amateurs 3.5–4.5 W/kg.
Frequently asked questions
The most common field test: warm up, then ride at maximum sustainable effort for 20 minutes, record the average power, and multiply by 0.95. Many cycling apps (Zwift, TrainerRoad) have guided FTP tests. Re-test every 4–8 weeks as fitness improves.
Untrained beginners start around 1.5–2.0 W/kg. Recreational riders reach 2.5–3.5 W/kg. Amateur racers 3.5–4.5 W/kg. Cat 3–4 road racers 4.0–5.0 W/kg. Elite and pro cyclists exceed 5.5 W/kg, with Tour de France GC contenders around 6.0–6.5 W/kg.
Zone 3 (tempo) is sustainable for long efforts but fatiguing at 1–2 hours. Zone 4 (threshold) is right at or slightly above your sustainable ceiling — maintainable for 20–40 minutes — and is the primary training zone for raising FTP. Many coaches warn against spending too much time in Zone 3, which is tiring but produces less adaptation per unit of fatigue than Zones 2 or 4.
Also known as
TG we-Calculate Editorial Team. (2026). Cycling Power Zones Calculator — FTP Training Zones [Online calculator]. TG we-Calculate. https://we-calculate.com/calculator/cycling-zones-calculator
TG we-Calculate Editorial Team. "Cycling Power Zones Calculator — FTP Training Zones." TG we-Calculate. 2026. https://we-calculate.com/calculator/cycling-zones-calculator.
TG we-Calculate Editorial Team, "Cycling Power Zones Calculator — FTP Training Zones," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/calculator/cycling-zones-calculator
@misc{wecalculate_cycling_zones_calculator, title = {Cycling Power Zones Calculator — FTP Training Zones}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/calculator/cycling-zones-calculator}}, year = {2026}, note = {TG we-Calculate} }
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