CARDIO · POWER ZONES
Cycling Power & FTP Zone Calculator
Calculate your 7 Coggan power training zones from FTP or a 20-minute test result.
Try a preset
Result
Coggan power zones
Watt range for each of the 7 Coggan training zones, derived from FTP.
How to use it
- 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.
- Read your W/kg ratio — this is the primary cross-rider comparison metric. Under 2.5 W/kg: recreational. 3.0–3.5: trained club rider. 4.0+: competitive amateur. 5.0+: elite/professional range.
- Zone 2 (Endurance, 56–75% FTP) is where most training volume should live for aerobic development. Long Z2 rides at 80–90 minutes are the single most effective base-building stimulus for most cyclists.
- Zone 4 (Lactate Threshold, 91–105% FTP) is your race pace and the zone where 20-minute interval work builds the most fitness per unit of training stress.
- 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 Fitness changes fast, and training in outdated zones reduces workout specificity.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
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. 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%.
What is a good W/kg?
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.
How often should I retest FTP?
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.
Is this tool free?
Yes. All calculations are client-side. No data leaves your browser.
Related Resources
Learn the decision before you act
Every link here is tied directly to Cycling Power & FTP Zone Calculator. Use the explanation, formula, examples, and benchmarks to pressure-test the calculator output from first principles.
Continue With Related Tools
Estimate your total daily energy expenditure using the Mifflin-St Jeor equation and activity multipliers.
Open →Convert your calorie target into daily protein, carbs, and fat grams based on your goal and split preference.
Open →Estimate required calorie deficit and timeline pacing for a bodyweight change target.
Open →Plan a realistic body-recomp timeline with body-fat targets, training frequency, calorie pacing, and protein guidance.
Open →