⚡ Cycling Power Zones
Enter your Functional Threshold Power (FTP) to see zone wattages and target intensities for structured training plans.
Obtain FTP via 20-minute test, ramp test, or power meter data.
Different systems emphasize various training philosophies; choose one aligned with your coach or training plan.
| Zone | % of FTP | Power (Watts) | Purpose |
|---|---|---|---|
| Zone 1 – Active Recovery | 0% – 55% | 0 – 138 W | Easy spinning, minimal strain. |
| Zone 2 – Endurance | 56% – 75% | 140 – 188 W | All-day aerobic pace, builds base. |
| Zone 3 – Tempo | 76% – 90% | 190 – 225 W | Steady tempo for longer efforts. |
| Zone 4 – Threshold | 91% – 105% | 228 – 263 W | FTP work, 10–60 minute intervals. |
| Zone 5 – VO₂ Max | 106% – 120% | 265 – 300 W | High intensity, 3–8 minute efforts. |
| Zone 6 – Anaerobic Capacity | 121% – 150% | 303 – 375 W | Very hard efforts under 2 minutes. |
| Zone 7 – Neuromuscular Power | 150%+ | 375+ W | All-out sprints under 30 seconds. |
How to Use This Calculator
Measure or estimate FTP
Use a ramp test, 20-minute test, or recent race data.
Choose a zone system
Select Coggan, British Cycling, or TrainerRoad based on training preferences.
Review power ranges
Use watts per zone to structure workouts and track intensity.
Monitor progress
Update FTP periodically (4–6 weeks) to adjust zones as fitness improves.
Formula
Zone Power = FTP × Zone Percentage
For example, Zone 2 (56–75% FTP): Watt range = FTP × 0.56 to FTP × 0.75
Each zone corresponds to physiological targets—from recovery to neuromuscular power. Adjust training load by time spent in each zone to balance fatigue and adaptation.
Training Insights
Power zones help structure workouts for endurance, tempo, threshold, VO₂, and sprint training. Combine power data with heart rate and RPE to account for fatigue, heat, and nutrition effects.
Usage Tips
- Zone 1/2: recovery, long aerobic mileage.
- Zone 3/4: tempo and threshold work for sustained efforts.
- Zone 5/6: build VO₂ max and anaerobic capacity through intervals.
- Zone 7: sprint workouts to sharpen race finishing speed.
Adaptation Monitoring
- Track TSS (Training Stress Score) derived from time in each zone.
- Watch for plateaued FTP; adjust training intensity and volume accordingly.
- Use periodic testing to recalibrate zones post training block.
Frequently Asked Questions
How do I estimate FTP without a power meter?
Use indoor bike or smart trainer tests that estimate power, or pace-based race results converted via functional tests.
Why do different systems have different zones?
Training philosophies vary. Coggan’s zones are widely adopted; others tweak ranges for their coaching methodologies.
How often should I test FTP?
Every 4–6 weeks or after significant training changes to ensure zones remain accurate.
What about heart rate zones?
Use power zones for immediate output and heart rate for internal load. Combining both gives a broader training picture.
Do altitude or heat affect power zones?
Power output may drop in heat or altitude; adjust expectations or retest FTP under those conditions.