Power Zone Calculator
Enter your FTP and get the Coggan 7-zone table in watts. Do not know your FTP yet? Run a test with the FTP calculator first (95 percent of your 20-minute power).
| Zone | % FTP | Watts |
|---|---|---|
| Z1 Active recovery | under 55% | under 138 W |
| Z2 Endurance | 56-75% | 140-188 W |
| Z3 Tempo | 76-90% | 190-225 W |
| Z4 Threshold | 91-105% | 228-263 W |
| Z5 VO2 max | 106-120% | 265-300 W |
| Z6 Anaerobic | 121-150% | 303-375 W |
| Z7 Neuromuscular | over 150% | over 375 W |
Default shows a 250 W FTP. Zone boundaries follow the Coggan and Allen 7-zone model used by Zwift and TrainerRoad; a Zone 2 FTP calculator is the same math, 56 to 75 percent of FTP.
Table of Contents
Why Train with Power
Power meters have revolutionized cycling training. Unlike heart rate, which responds slowly and varies with fatigue, hydration, and stress, power measures actual work output instantly and objectively. It's the gold standard for training and racing.
Advantages of Power Training
- Instant feedback: See your output immediately, not with a 30-second heart rate lag
- Objective measurement: 200 watts is 200 watts, regardless of how you feel
- Precise intervals: Hit exact targets for maximum training effect
- Track progress: FTP and power curve show fitness gains objectively
- Pace racing: Know exactly how hard you're going, avoid blowing up
Power + Heart Rate: Use both together. Power tells you what you're doing; heart rate tells you how your body is responding. If power is normal but heart rate is elevated, you may be fatigued or under-recovered.
Finding Your FTP
Functional Threshold Power (FTP) is the highest power you can sustain for approximately one hour. All power zones are calculated as percentages of FTP.
FTP Testing Methods
| Test | Protocol | Pros/Cons |
|---|---|---|
| 20-Minute Test | 20 min all-out × 0.95 = FTP | Most common; pacing can be tricky |
| Ramp Test | Increase power until failure | Quick, less painful; may overestimate for some |
| 60-Minute Test | 1-hour all-out effort | Gold standard; extremely demanding |
| 2×8 Minute Test | Two 8-min efforts, average × 0.90 | Good for beginners; shorter suffering |
20-Minute Test Protocol
- Warm up thoroughly: 20 minutes including some efforts
- Perform a 5-minute all-out "blow out" effort
- Easy spinning for 10 minutes
- 20-minute all-out effort (pace evenly!)
- Cool down 10-15 minutes
- Average power for 20 min × 0.95 = FTP
Pacing Tip: Start conservatively: slightly below what you think you can hold. The first 5 minutes should feel too easy. Build into it. Most failed tests start too hard.
The 7 Power Zones Explained
The standard 7-zone model (based on Coggan/Allen) divides intensity into distinct training targets:
| Zone | Name | % FTP | Purpose |
|---|---|---|---|
| 1 | Active Recovery | <55% | Recovery, blood flow |
| 2 | Endurance | 55-75% | Aerobic base, fat oxidation |
| 3 | Tempo | 76-90% | Muscular endurance |
| 4 | Threshold | 91-105% | Raise FTP, lactate tolerance |
| 5 | VO2max | 106-120% | Maximum aerobic capacity |
| 6 | Anaerobic Capacity | 121-150% | Anaerobic power, repeatability |
| 7 | Neuromuscular | Max | Sprint power, peak output |
Zone Deep Dives
Zone 2: Endurance (55-75% FTP)
The foundation of cycling fitness. Zone 2 builds aerobic base, improves fat oxidation, and develops capillary density. You should be able to hold a conversation. Most of your training volume should be here.
Duration: 1-6+ hours
Zone 4: Threshold (91-105% FTP)
The "sweet spot" for raising FTP. Zone 4 efforts are hard but sustainable. This is the zone that most directly improves your threshold power and time trial ability.
Duration: 8-30 minutes per interval
Zone 5: VO2max (106-120% FTP)
Extremely demanding but highly effective. Zone 5 improves maximum oxygen uptake and the ability to tolerate hard efforts. Think 3-5 minute hard efforts with recovery between.
Duration: 3-8 minutes per interval
Workouts for Each Zone
Zone 2 Workouts
- Long ride: 2-5 hours steady Zone 2
- Coffee ride: 1-2 hours social pace
- Recovery spin: 30-60 min Zone 1-2
Zone 4 Workouts (Threshold)
- 2×20: 2×20 minutes at FTP with 5-10 min recovery
- 3×15: 3×15 minutes at 95-100% FTP
- Over-unders: 2 min at 105%, 2 min at 95%, repeat 4-6×
- Sweet spot: 2×30 min at 88-93% FTP
Zone 5 Workouts (VO2max)
- 4×4: 4×4 minutes at 110-120% FTP, 4 min recovery
- 5×3: 5×3 minutes at 115-120% FTP, 3 min recovery
- Billats: 30 sec on/30 sec off × 10-20
- 3×5: 3×5 minutes at 108-112% FTP
Zone 6 Workouts (Anaerobic)
- Tabatas: 20 sec max/10 sec rest × 8
- 30/30s: 30 sec at 130%+ / 30 sec recovery × 10
- 1-minute repeats: 6×1 min at 130-140% FTP
Training Time Distribution
How you distribute training time across zones matters as much as the workouts themselves.
Polarized Training Model
Research supports a polarized approach: 80% low intensity (Zone 1-2), 20% high intensity (Zone 4-6). Avoid the "moderate intensity trap" of too much Zone 3.
Sample Week: 10 Hours
- Monday: Rest or easy spin (1hr Zone 1-2)
- Tuesday: VO2max intervals (1.5hr with 20 min Zone 5)
- Wednesday: Endurance ride (2hr Zone 2)
- Thursday: Threshold workout (1.5hr with 40 min Zone 4)
- Friday: Rest or easy spin (1hr)
- Saturday: Long ride (3hr Zone 2)
- Sunday: Moderate ride (2hr Zone 2-3)
Key Power Metrics
Beyond FTP
- Normalized Power (NP): Weighted average accounting for intensity variability
- Intensity Factor (IF): NP/FTP, shows how hard a ride was relative to FTP
- Training Stress Score (TSS): Overall training load (IF² × duration × 100)
- Power Curve: Best power for any duration: shows strengths and weaknesses
- W/kg: Watts per kilogram, the key metric for climbing
TSS Guidelines: 150 TSS = moderate day, 300 TSS = big day, 450+ TSS = epic day. Weekly TSS builds gradually during training blocks, then drops during recovery weeks.
Common Power Training Mistakes
1. Going Too Hard on Easy Days
Zone 2 should feel easy. If you're always in Zone 3, you're not recovering and not building aerobic base effectively.
2. Not Hard Enough on Hard Days
Intervals should be at the prescribed intensity. Zone 5 intervals at Zone 4 power don't provide the same adaptations.
3. Chasing Numbers Over Feeling
Power is a tool, not a master. If you're fatigued, hitting zone targets may be counterproductive. Listen to your body.
4. Outdated FTP
If your FTP is wrong, all zones are wrong. Retest regularly: every 4-8 weeks during training.
5. Ignoring Power Variability
Outdoor riding has natural power fluctuations. Focus on Normalized Power rather than average power for varied terrain.
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Frequently Asked Questions
What are cycling power zones?
Power zones are training intensity ranges based on your Functional Threshold Power (FTP). The most common system uses 7 zones from Active Recovery (Zone 1) to Neuromuscular Power (Zone 7). Each zone targets different physiological systems and is used for specific workout purposes.
How do I find my FTP for power zones?
The most common method is a 20-minute all-out effort, then multiply by 0.95 to estimate FTP. Other options include a ramp test, 60-minute test, or 2x8-minute test. Once you have FTP, all power zones are calculated as percentages of this value.
How often should I update my power zones?
Retest FTP every 4-8 weeks during training blocks, or whenever you feel your fitness has significantly changed. Your zones should reflect your current fitness level. If workouts feel too easy or too hard relative to the prescribed zone, it's time to retest.
What is the difference between power zones and heart rate zones?
Power measures actual work output instantly and objectively. Heart rate reflects the body's response to that work and lags behind effort changes. Power is better for interval training and measuring performance. Heart rate is useful for monitoring fatigue and recovery. Both together provide the complete picture.
Is there a Zone 2 FTP calculator?
Yes, it is the same math as any power zone calculator: Zone 2 is 56 to 75 percent of FTP. With a 200 W FTP that is 112 to 150 W; with 300 W it is 168 to 225 W. Enter your number in the calculator at the top of this page. If you train by heart rate instead, use the Zone 2 heart rate calculator.
Are FTP zones the same in Zwift and TrainerRoad?
Both use the Coggan 7-zone model with the same percentages, so an FTP zones calculator gives the same watts for either platform. The only difference is naming: Zwift labels Zone 4 as threshold and Zone 5 as VO2 max, TrainerRoad uses the same ranges under its workout levels.
Which power zone should I train in most?
Most cycling training should be in Zone 2 (Endurance) - about 60-75% of training volume. Zone 4 (Threshold) and Zone 5 (VO2max) provide the biggest performance gains but require recovery. A typical week might be 2-3 quality sessions with the rest in Zone 2.