Enter your FTP (Functional Threshold Power) to work out your seven cycling training zones in watts, using the standard Coggan model. Add your bodyweight to also see each zone in watts per kilogram (W/kg).
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Method verified
Seven-zone power model developed by Dr Andrew Coggan, as used in TrainingPeaks and most power-based cycling training plans.
1. Your FTP
W
2. Bodyweight (optional)
kg
Your Estimated FTP and Key Numbers
Estimated FTP
-
Used for zone calculation
FTP per kg
-
W/kg at threshold
Zone 2 top (Endurance)
-
Aerobic base ceiling
Zone 4 top (Threshold)
-
Sustainable ~1 hour
Your Seven Power Zones
Zone
% of FTP
Watts
W/kg
Training purpose
Calculation Basis
Entered value-
Test type-
Adjustment applied-
Final FTP used-
W/kg Benchmarks (Trained Male, Approx)
Untrained< 2.5 W/kg
Recreational / club2.5 to 3.5 W/kg
Competitive (Cat B/C)3.5 to 4.5 W/kg
Elite (Cat A / Pro)4.5 to 6.0+ W/kg
Your FTP per kg-
Summary:Enter your FTP above.
How Cycling Power Zones Work
Power based training zones give cyclists an objective way to control the intensity of a session, using a power meter or smart trainer instead of relying on feel or heart rate. The most widely used model was developed by exercise physiologist Dr Andrew Coggan and defines seven zones, each expressed as a percentage range of your Functional Threshold Power (FTP). Because power responds instantly to effort, riders can hold a precise zone throughout an interval rather than waiting for heart rate to catch up.
What Is FTP?
FTP (Functional Threshold Power) is the highest average power, in watts, that a rider can sustain for approximately one hour without becoming fatigued. It is the single reference number used to calculate every training zone. FTP is most accurately measured with a dedicated one-hour time trial effort, but most riders estimate it using shorter, more practical protocols:
20-minute test: ride as hard as sustainably possible for 20 minutes, then multiply the average power by 0.95.
Ramp test: power increases in steps every minute until failure. FTP is estimated as roughly 75% of the highest one-minute power reached.
Direct 1-hour test: the average power from an all-out one-hour effort is used directly, with no adjustment.
The Seven Coggan Power Zones
Zone
Name
% of FTP
Purpose
1
Active Recovery
< 55%
Easy spinning, promotes recovery between hard sessions
2
Endurance
56 to 75%
Builds aerobic base, the bulk of most training volume
Effort sustainable for about an hour, raises FTP itself
5
VO2 Max
106 to 120%
Hard 3 to 8 minute intervals, improves maximum oxygen uptake
6
Anaerobic Capacity
121 to 150%
Short, very hard efforts of 30 seconds to 3 minutes
7
Neuromuscular Power
> 150%
Maximal sprints of a few seconds, builds raw power
Each zone boundary is calculated simply as a percentage of your FTP. For example, with an FTP of 250 W, the top of Zone 2 (75% of FTP) is 187.5 W, and the top of Zone 4 (105% of FTP) is 262.5 W.
Why W/kg Matters
Raw watts favour heavier riders, since bigger muscles can generally produce more absolute power. Watts per kilogram (W/kg) normalises power output against bodyweight, making it the standard way to compare climbing ability between riders of different sizes. A lighter rider with a lower FTP in watts can still out-climb a heavier rider if their W/kg is higher, because gravity acts on total bodyweight rather than absolute power.
Retesting Your FTP
FTP typically improves with consistent structured training and should be retested every 4 to 8 weeks, or after a significant block of training, to keep your zones accurate. Training with outdated zones (especially an FTP that is too low) means sessions intended to be hard threshold work end up being easier tempo rides, which slows progress.
Sources: Allen, H. and Coggan, A. "Training and Racing with a Power Meter" (the source of the seven-zone model). TrainingPeaks power training zones methodology (trainingpeaks.com).
This calculator provides indicative training zones only, based on the standard Coggan seven-zone model. Actual physiological zones vary between individuals and disciplines (road, track, mountain bike). FTP estimates from shorter tests are approximations of a true one-hour effort. Consult a cycling coach or sports scientist for a personalised testing protocol.
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