❤️
FTP Training Zones Calculator
Turn your cycling FTP into the seven Coggan power training zones in watts.
FTP (functional threshold power)
Loading calculator…
How it works
Each zone is a percentage band of your FTP
FTP is the power you can hold for about an hour. Coggan’s seven zones express training intensities as bands around it, so workouts target a specific physiological system.
Worked example
With a 250 W FTP, endurance rides sit at 140–188 W and VO2 intervals at 265–300 W.
Frequently asked questions
How do I find my FTP?
A common test is 95% of your best 20-minute average power, or use a ramp test on a smart trainer.
How often should FTP be retested?
Every 4–6 weeks of consistent training, since your zones shift as fitness changes.
Related calculators
Power-to-Weight Ratio Calculator
Divide your cycling power by body weight to get watts per kilogram — the number that decides who wins on the climbs — with a rough category guide.
Target Heart Rate (Karvonen) Calculator
Find personalised training heart-rate zones with the Karvonen heart-rate-reserve method, which factors in your resting pulse.
General educational estimate, not medical advice. Individual needs vary — talk to a doctor or registered dietitian for personal guidance.