FTP Cycling Training Zones Calculator
Calculate your 7 cycling power training zones from your Functional Threshold Power (FTP).
How to use this tool
- Enter ftp (functional threshold power) in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your zone 1 active recovery (< 55%) and the full breakdown beneath it.
Enter your FTP to get your 6 cycling power training zones based on the Coggan model. Training in the right zone ensures the right physiological stimulus — from easy aerobic base work (Zone 2) to high-intensity VO2max intervals (Zone 5).
Formula
Zone boundary (W) = round(FTP × percentage ÷ 100)
Zone boundaries (% FTP): Z1 ≤55% | Z2 56–75% | Z3 76–90% | Z4 91–105% | Z5 106–120% | Z6 ≥121%.
How it works
Each zone boundary is calculated by multiplying FTP by the relevant percentage and rounding to the nearest whole watt, following the widely used 7-zone model popularised by TrainingPeaks and coaches such as Andrew Coggan.
Zone 4 (91–105% FTP) represents threshold work that drives the largest gains in sustainable power; zones above FTP target VO2max and neuromuscular adaptations. Individual zone responses vary with fitness history and genetics.
Worked example
- FTP = 250 W.
- Z1 ceiling: round(250 × 55 ÷ 100) = round(137.5) = 138 W.
- Z2: 56% = 140 W — 75% = 188 W (rounded from 187.5).
- Z4: 91% = 228 W (rounded from 227.5) — 105% = 263 W (rounded from 262.5).
- Z6 floor: round(250 × 121 ÷ 100) = round(302.5) = 303 W.
Z1 <138 W | Z2 140–188 W | Z3 190–225 W | Z4 228–263 W | Z5 265–300 W | Z6 303 W+
Common mistakes to avoid
- Using a stale FTP — zones should be recalculated every 6-8 weeks as fitness changes; training in outdated zones means under- or over-loading key sessions.
- Entering a 20-minute test power directly as FTP — the standard protocol multiplies the 20-minute average by 0.95 to account for the longer threshold duration.
- Confusing heart-rate zones with power zones — power zones respond instantly to effort; mixing the two systems invalidates the percentages.
Key terms
- FTP (Functional Threshold Power)
- The highest average power a cyclist can sustain for approximately one hour; the reference point for all zone calculations.
- Training zone
- A power range associated with a specific physiological adaptation; riding in the correct zone optimises training stimulus for a given goal.
- Zone 4 (Threshold)
- The 91–105% FTP band; work here is hard but sustainable for 20–60 minutes and produces the greatest improvement in FTP.
- Zone 5 (VO2max)
- The 106–120% FTP band; targets maximal oxygen uptake and is typically sustained for 3–8 minute intervals.
- Zone 6 (Anaerobic)
- Efforts above 121% FTP lasting seconds to a few minutes; trains the anaerobic energy system and peak power output.
Frequently asked questions
- How do I measure my FTP?
- The most common method is a 20-minute all-out time trial; multiply average power by 0.95. Alternatively, use a 60-minute all-out test (average power = FTP directly). Structured ramp tests (e.g. Zwift Ramp Test) are also popular.
- Which zone is best for weight loss on the bike?
- Zone 2 (endurance, 56–75% FTP) maximises fat oxidation and builds aerobic base with low recovery cost. Long Zone 2 rides are the foundation of most cycling programs.