FTP zones calculator for cycling power zones
This FTP zones calculator turns your functional threshold power into the seven cycling power zones of Dr. Andrew Coggan. With an FTP of 250 W, endurance rides (zone 2) sit at 140–188 W and threshold intervals (zone 4) at 228–263 W. No FTP yet? Enter the average power of a 20-minute all-out test – the calculator takes 95 % of it.
Example: I know: my FTP · FTP (functional threshold power) 250 W → Your zones: FTP 250 W · zone 2: 140–188 W · zone 4: 228–263 W. Source: Andrew Coggan – Cycling Power Zones Explained (TrainingPeaks, published 29.04.2016, updated 18.07.2026; table “Coggan Power Zones”; read 09.10.2026). Updated: .
How it is calculated
Each zone is a percentage of your FTP – the highest power you can hold for about an hour. Coggan’s seven levels run from active recovery below 55 % of FTP to neuromuscular sprints, which have no power range at all.
Coggan power zones
| Zone | % of FTP | % of threshold heart rate | Typical use |
|---|---|---|---|
| 1 Active recovery | < 55 % | < 68 % | easy spinning between hard days |
| 2 Endurance | 56–75 % | 69–83 % | long “all day” rides |
| 3 Tempo | 76–90 % | 84–94 % | brisk group rides |
| 4 Lactate threshold | 91–105 % | 95–105 % | blocks of 10–30 minutes |
| 5 VO2max | 106–120 % | > 106 % | intervals of 3–8 minutes |
| 6 Anaerobic capacity | > 121 % | – | efforts of 30 seconds to 3 minutes |
| 7 Neuromuscular power | – | – | sprints, standing starts |
The percentages come from Dr. Andrew Coggan’s table on TrainingPeaks. Heart rate is only a rough guide: it reacts slowly and drifts, so zones 6 and 7 have no heart rate range. Coach Hunter Allen estimates FTP from a 20-minute best effort after a 5-minute all-out effort in the warm-up: average power × 0.95. Some riders need to subtract more than 5 %, others only 3 %.
Examples
- FTP 250 W: zone 1 below 138 W, zone 2 140–188 W, zone 3 190–225 W, zone 4 228–263 W, zone 5 265–300 W, zone 6 above 303 W.
- 20-minute test 263 W: 263 × 0.95 = 250 W FTP.
- FTP 200 W: zone 2 112–150 W, zone 4 182–210 W.
- Threshold heart rate 170 bpm: zone 2 117–141 bpm, zone 4 162–179 bpm.
To compare riders of different weight, divide FTP by body weight with the watts per kilo calculator; zones from maximum heart rate are in the heart rate zone calculator.
Limits
The 0.95 factor is an estimate: riders with a strong sprint usually overshoot, and an hour-long effort or a lab test is more exact. Power meters differ by a few percent, so set zones with the same meter you train with and test again after a training block, when your form has changed. Talk to a doctor before hard tests if you have heart problems.
Frequently asked questions
How do I calculate my FTP zones?
Multiply your FTP by the percentages of each zone. With 250 W: zone 2 is 56–75 % = 140–188 W, zone 4 is 91–105 % = 228–263 W.
How do I get my FTP from a 20-minute test?
Take the average power of the 20-minute best effort and multiply by 0.95. 263 W becomes 250 W.
What is zone 2 in cycling?
Coggan’s zone 2 (endurance) is 56–75 % of FTP, or 69–83 % of threshold heart rate – the pace of long, steady rides.
Why are there gaps between the zones?
Coggan’s table lists 55 %, then 56–75 %, 76–90 % and so on. The calculator keeps the original values and rounds watts to whole numbers.
Why is there no heart rate for zones 6 and 7?
Efforts that short end before the heart rate catches up, so Coggan gives no heart rate range for them.
How often should I retest FTP?
Whenever your form has changed noticeably, for example after a training block. Use the same power meter each time.
Sources and legal basis
- Andrew Coggan – Cycling Power Zones Explained (TrainingPeaks, published 29.04.2016, updated 18.07.2026; table “Coggan Power Zones”; read 09.10.2026)
- Hunter Allen – The FTP Test: What is it and How to Do it (Favero blog; 20-minute best effort × 0.95; read 09.10.2026)
As of: · Editorial policy
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