Cycling Power & FTP Zone Calculator

It uses the Coggan 7-zone model, which splits intensity into 7 bands relative to FTP (from active recovery up to Z7 above 150% of FTP). British Cycling's system uses 6 zones, so the band count and labels differ even though both are FTP-based. If your plan is written in Coggan zones, this calculator matches it directly.

Use the 20-minute field test: ride an all-out 20-minute effort and multiply your average power by 0.95 to estimate FTP, then the calculator derives all 7 zones from it. The 5% reduction reflects that most riders can hold about 95% of their 20-minute best for a full hour.

Functional Threshold Power is the highest average wattage you can sustain for approximately 60 minutes. It is the most widely used reference point in cycling training because it scales all 7 zones proportionally.

Most cyclists can sustain roughly 95% of their 20-minute best effort for a full hour. This 5% reduction is the standard Coggan correction. Some riders use 90–92% if they tend to go out too hard; experienced pacers can use 96–97%.

Recreational: 2–3 W/kg. Trained club rider: 3–4 W/kg. Competitive amateur: 4–5 W/kg. Cat 3 racer: ~4.5 W/kg. Elite amateur: 5–6 W/kg. Professional: 6–7 W/kg. These are for sustained efforts, not short sprints.

Every 6–8 weeks during a structured training block. If you've been riding consistently for 3+ months, you may see 10–15% FTP gains and your zones will shift significantly enough to warrant an update.

Yes. All calculations are client-side. No data leaves your browser.