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Cycling Power & FTP Zone Calculator

Calculate your 7 Coggan power training zones from FTP or a 20-minute test result.

Your numbers

Start from an example

Units
Input method
FTP (W)

The highest power you can hold for about an hour.

Body weight (kg)

For power-to-weight (W/kg) only; the zones depend on FTP alone.

Result

FTP
250 W
Power-to-weight
3.33 W/kg
Category
Trained
Zone 2 endurance
140–188 W

Coggan power zones

Watt range for each of the 7 Coggan training zones, derived from FTP.

Z1
Active Recovery
0–138 W
Target: Lower bound 0 W
Z2
Endurance
140–188 W
Target: Lower bound 140 W
Z3
Tempo
190–225 W
Target: Lower bound 190 W
Z4
Lactate Threshold
228–263 W
Target: Lower bound 228 W
Z5
VO2 Max
265–300 W
Target: Lower bound 265 W
Z6
Anaerobic Capacity
303–375 W
Target: Lower bound 303 W
Z7
Neuromuscular
>378 W
Target: Lower bound 378 W

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

How to use it

  1. If you don't know your FTP, do a 20-minute all-out effort on a steady climb or trainer and use that power. FTP = 20-min power × 0.95. Do the test fresh, not after a hard week.
  2. Enter your weight (kg or lb) and read your W/kg, FTP divided by body weight in kg: the main cross-rider comparison. The tool's rough levels: under 2 beginner, 2–3 recreational, 3–4 trained, 4–5 competitive, 5–6 elite, 6+ world class.
  3. Zone 2 (Endurance, 56–75% FTP) is where most training volume should live for aerobic development. Long, steady Z2 rides are the staple of base building because they add aerobic volume without the fatigue of harder zones.
  4. Zone 4 (Lactate Threshold, 91–105% FTP) is around time-trial effort, and intervals of 8 to 20 minutes here are a common way to raise FTP itself.
  5. Retest FTP every 6–8 weeks during a structured training block. Fitness changes fast, and training in outdated zones reduces workout specificity.

Questions people usually ask

Does this use Coggan power zones or British Cycling power zones?

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.

How do I find my FTP if I have not done a 60-minute test?

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.

What is FTP?

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.

Why multiply 20-min power by 0.95?

Most cyclists can sustain roughly 95% of their 20-minute best effort for a full hour, which is why Coggan's protocol subtracts 5%. It is an average: a rider who paces the 20-minute test unevenly can find their true hour power differs, so a longer steady effort is the better check.

What is a good W/kg?

It depends on sex, age and the duration you measure. As a broad guide, untrained riders sit near 2 to 3 W/kg at FTP and world-class professionals above 6 W/kg; Allen and Coggan's power-profile tables grade the levels in between for each duration. Compare yourself with riders of the same sex and age group, at FTP rather than sprint power.

How often should I retest FTP?

Every 6–8 weeks during a structured training block, or sooner if workouts at a given zone start to feel clearly easier or harder than intended, since a changed FTP shifts every zone with it.

Is this tool free?

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

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Use it from an agent or code

Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.

https://aifithub.io/api/run/cycling-power-ftp-zone-calculator?ftp=250&weight_kg=75

In code, import the same module; it runs where you import it, with no request or key.

import { compute } from "https://aifithub.io/engines/cycling-power-ftp-zone-calculator.js";

Input and output contract, TypeScript types and the guide for agents.