Cycling Power Zones
Calculate cycling power training zones from functional threshold power (FTP) with zone ranges and effort descriptions.
Cycling Power Zones from FTP
Functional threshold power (FTP) is the highest average power you can sustain for roughly one hour. Coaches use FTP to set training zones so riders can target the right intensity for recovery rides, endurance work, and hard intervals. This calculator applies the Coggan 7-zone model based on percentages of FTP.
How the Zones Work
Zone 1 is active recovery below 55% of FTP. Zone 2 builds aerobic endurance from 56% to 75%. Zone 3 covers tempo efforts up to 90%. Zone 4 targets lactate threshold work near your FTP. Zones 5 through 7 cover VO2 max intervals, anaerobic efforts, and short neuromuscular sprints above 150% of FTP.
Pair zone training with heart rate checks using our Fat Burning Zone Calculator to compare power and cardiovascular load during steady rides.
Frequently Asked Questions
What is FTP in cycling?
FTP (functional threshold power) is the average wattage you can hold for about 60 minutes. It is the reference point for most power-based training zone systems.
How many power zones are there?
The Coggan model defines seven zones from active recovery through neuromuscular power. Each zone has a percentage range relative to your FTP.
What zone should I train in for endurance?
Long steady rides are usually done in Zone 2 (56% to 75% of FTP). This builds aerobic capacity without excessive fatigue.
How do I find my FTP?
A common field test is a 20-minute maximal effort. Multiply the average power by 0.95 to estimate FTP, or use a formal lab or ramp test for a more precise value.
Do power zones change over time?
Yes. As your fitness improves and FTP rises, the wattage ranges for each zone move up. Retest FTP every few weeks during structured training blocks.
Related Tools
Instagram Caption Generator
Tint and Shades Generator
Format Clock Time
PTE Score Calculator
Free Fall Calculator
Present Worth Calculator
Blackbody Radiation Calculator
Hiking Pace Calculator (Naismith's Rule)
Air Force PT Calculator
Menstrual Cycle Length Calculator
Aquarium Glass Thickness Calculator
Cos 2 Theta Calculator
True Strain Calculator
MCG to IU Converter
Fresh Frozen Plasma Dose Calculator
Barn Pole Paradox Calculator
Local Anesthetic Calculator
Exact Value of Trig Functions Calculator
Negative Binomial Distribution Calculator
Circumcenter of a Triangle Calculator