Cycling FTP Training Zones Calculator
Turn your cycling FTP into the seven Coggan power training zones, from active recovery to neuromuscular, with the exact watt range for each.
How it works
Each zone is a percentage band of FTP — Z1 ≤55%, Z2 56–75%, Z3 76–90%, Z4 91–105%, Z5 106–120%, Z6 121–150%, Z7 >150%
Andrew Coggan’s seven zones anchor every effort to your functional threshold power, the highest power you can hold for roughly an hour. Training by zone keeps easy days truly easy and hard days hard, the pattern that drives adaptation; the common mistake is grinding tempo (Z3) all week, too hard to recover from and too easy to build a top end. Recompute the ranges whenever your FTP changes so the zones keep pace with your fitness.
Worked example
With an FTP of 250 W, Z2 endurance is 140–188 W and Z4 threshold is 228–263 W, while a Z5 VO₂max interval asks for 265–300 W.
Sources: Coggan power zones
Frequently asked questions
How often should I retest FTP?
Every 4–8 weeks during focused training. As fitness rises your old zones become too easy, so the ranges need to move up with you.
What are sweet-spot watts?
Sweet spot is roughly 88–94% of FTP — the top of Z3 into low Z4. It delivers strong threshold gains for less fatigue than all-out Z4 work.
Should I use power or heart rate for zones?
Power responds instantly and is not swayed by heat, sleep or caffeine, so it is the better dial for intervals. Heart rate is a useful cross-check for accumulated fatigue.
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This calculator is for educational purposes. Double-check important results before acting on them.