Cycling Power Zones
Turn your FTP, or a 20-minute, 8-minute or ramp test, into the full Coggan training zone table in watts and W/kg.
Don't know your FTP? Use a 20-minute, 8-minute or ramp test result
Enter a power number and your training zones appear straight away — nothing is sent anywhere.
- FTP
- 250 W
- Power-to-weight
- Add your weight
- Sweet spot (88–94% FTP)
- 220–235 W
| Zone | % of FTP | Power | W/kg | Typical use |
|---|---|---|---|---|
| 1. Active Recovery | 0–55% | 0–138 W | Very easy spinning: recovery rides, warm-ups and cool-downs. | |
| 2. Endurance | 55–75% | 138–188 W | All-day pace that builds the aerobic base. Hours, not minutes. | |
| 3. Tempo | 75–90% | 188–225 W | Brisk "fast group ride" pace; 20–60 minute blocks. | |
| 4. Lactate Threshold | 90–105% | 225–263 W | Time-trial effort around FTP; 8–30 minute intervals. | |
| 5. VO2 Max | 105–120% | 263–300 W | Hard 3–8 minute intervals to raise maximal aerobic power. | |
| 6. Anaerobic Capacity | 120–150% | 300–375 W | Attacks and surges of 30 seconds to 3 minutes. | |
| 7. Neuromuscular Power | 150%+ | 375 W+ | All-out sprints of a few seconds; force and coordination. |
Training zones are estimates based on a single threshold number, not medical advice. FTP tests are hard maximal efforts — if you have a heart condition, are new to intense exercise, or feel unwell, talk to a doctor or a qualified coach before testing or training to these numbers.
How it works
Every zone here is a percentage of your FTP (functional threshold power) — the
highest average power you could hold for roughly an hour. If you already know it, type it in.
If not, pick a test: the calculator uses the widely used estimates
FTP = 0.95 × 20-min power, FTP = 0.90 × 8-min power and
FTP = 0.75 × best 1-min ramp power. So a 300 W twenty-minute test gives an FTP of
285 W.
The default table is the classic Coggan/Allen 7-zone model: active recovery up to 55% of FTP, endurance 55–75%, tempo 75–90%, lactate threshold 90–105%, VO₂max 105–120%, anaerobic capacity 120–150% and neuromuscular power above 150%. The published table quotes the lower bounds as 56%, 76%, 91% and so on; the boundaries are shown here without those one-percent gaps so the ranges join up. Sweet spot — the popular 88–94% band just under threshold — is shown separately. The alternative polarized 3-zone view is an approximation that maps the easy band to below 80% of FTP, the threshold band to 80–100% and the hard band to anything above FTP.
Add your body weight and every zone also gets a W/kg range, the number riders compare when talking about climbing. All the arithmetic runs in your browser in plain JavaScript: your FTP and weight never leave the device, there is no sign-up and there are no ads.
Frequently asked questions
How do I calculate my cycling power zones?
Every zone is a percentage of your FTP (functional threshold power), the highest average power you could hold for about an hour. This calculator uses the classic Coggan/Allen seven-zone model: active recovery up to 55% of FTP, endurance 55–75%, tempo 75–90%, lactate threshold 90–105%, VO2max 105–120%, anaerobic capacity 120–150% and neuromuscular power above 150%. With an FTP of 250 W that gives 0–138 W, 138–188 W, 188–225 W, 225–263 W, 263–300 W, 300–375 W and 375 W upwards. The published Coggan table quotes the lower bounds as 56%, 76% and 91%; the boundaries here are shown without those one-percent gaps so the ranges join up.
How do I work out my FTP from a 20-minute test?
The standard shortcut is FTP = 0.95 × your 20-minute average power, because 20 minutes all-out is roughly 5% above what you could hold for an hour. A 300 W twenty-minute effort therefore gives an FTP of 285 W. Pick the test from the dropdown and the calculator applies the factor for you. It also supports the 8-minute test (FTP = 0.90 × average power) and the ramp test (FTP = 0.75 × your best 1-minute power). These are estimates: a proper hour-long effort or a season of race data is always more accurate.
What is a good W/kg for a cyclist?
Power-to-weight is your FTP divided by your body weight in kilograms, and it is what decides how fast you climb. Roughly speaking, a new rider sits around 2.0–2.5 W/kg, a keen club rider 3.0–3.5 W/kg, a strong amateur racer 4.0–4.5 W/kg, and elite professionals sustain well over 5.5 W/kg. A 250 W FTP at 70 kg is 3.57 W/kg. Enter your weight in kilograms or pounds and every zone in the table gets its own W/kg range as well as watts. These figures are broad estimates for training guidance, not medical advice.