FTP and Cycling Power Zones Calculator
Enter your 20-minute test power (or your FTP) to get your training zones in watts.
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FTP and Cycling Power Zones Calculator by TheCalcTools
How the FTP and Cycling Power Zones Calculator works
Functional threshold power is roughly the highest power you can hold for about an hour. A common field estimate is 95% of your average power in an all-out 20-minute test.
Andrew Coggan’s seven zones are set as percentages of FTP, from easy recovery below 55% to short sprints above 150%.
The formula
Worked example
Using the default values shown in the calculator:
| I know my | 20-minute test average power |
|---|---|
| Power | 250 W |
| Body weight | 72 |
- FTP = 0.95 × 250 = 238 W (3.30 W/kg).
- Endurance (zone 2) is 133 to 178 W; threshold (zone 4) is 216 to 249 W.
Result:
| FTP | 238 |
|---|---|
| FTP watts per kg | 3.30 |
| Zone 1 Active recovery (< 55%) | below 131 W |
| Zone 2 Endurance (56–75%) | 133 to 178 W |
| Zone 3 Tempo (76–90%) | 181 to 214 W |
| Zone 4 Threshold (91–105%) | 216 to 249 W |
| Zone 5 VO2max (106–120%) | 252 to 285 W |
| Zone 6 Anaerobic (121–150%) | 287 to 356 W |
| Zone 7 Neuromuscular (> 150%) | above 356 W |
Frequently asked questions
Is 95% right for everyone?
It is an average. Some riders hold closer to 90% or 100% of their 20-minute power for an hour. Retest every 6 to 8 weeks.
Sources and further reading
- Wikipedia: Functional threshold power
- Allen H, Coggan A. Training and Racing with a Power Meter (VeloPress)
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This calculator gives estimates for information only. Check important results independently before you rely on them. See our disclaimer.