FTP Power Zones Calculator
Enter your FTP and get the seven classic Coggan training zones as watt ranges, from easy recovery spins all the way up to flat-out sprints.
These are the classic Coggan zones, set as percentages of your FTP — the highest power you can hold for about an hour. Test your FTP every few weeks (a 20-minute all-out effort times 0.95 is a common shortcut) and re-run this, because as you get fitter every zone shifts up with you.
How it works
FTP — functional threshold power — is roughly the highest power you can sustain for about an hour. It's the anchor for structured cycling training, because efforts are defined relative to it rather than to raw watts.
Andrew Coggan's model splits training into seven zones, each a band of percentages of your FTP: active recovery below 55%, endurance up to 75%, tempo, threshold right around 100%, VO2 max, anaerobic, and neuromuscular sprints above 150%.
We take your FTP and multiply by each zone's percentage boundaries to give you real watt targets. Test your FTP every few weeks and re-run this — as you get stronger, every zone moves up with you.
Frequently asked questions
How do I find my FTP?
A common field test is a 20-minute all-out effort; take about 95% of your average power for that block as your FTP. Ramp tests and 8-minute protocols exist too, and many smart trainers estimate it for you.
What are the zones actually for?
Different zones train different systems. Endurance builds your aerobic base, threshold raises the power you can hold, and VO2 max and above sharpen your top end. Good plans blend them across a week.
Why seven zones instead of five?
The Coggan model separates the very hard efforts more finely — anaerobic and neuromuscular work behave differently from VO2 max intervals. If you prefer a simpler scheme, just group the top zones together.