A cycling power zones chart is a percentage table with watts filled in. In the Coggan seven-level model, Zone 1 runs up to 55% of FTP, Zone 2 to 75%, Zone 3 to 90%, Zone 4 to 105%, Zone 5 to 120%, Zone 6 to 150%, and Zone 7 is everything above that. With an FTP of 200 W, Zone 2 is 111–150 W and threshold is 181–210 W. At 250 W those become 139–188 W and 226–263 W. At 300 W they are 166–225 W and 271–315 W.
The full chart is below, followed by what each zone is for, why two riders with the same zones can have very different fitness, and where the chart goes wrong.
Cycling power zones chart (FTP 150–350 W)
Computed with the Endurance Toolbox power zones calculator, using the Coggan boundaries of 55 / 75 / 90 / 105 / 120 / 150% of FTP. Each upper boundary is rounded to the nearest whole watt, and the next zone starts 1 W higher. That way every whole-watt value belongs to exactly one zone, with no gaps or overlaps.
| FTP | Z1 Recovery | Z2 Endurance | Z3 Tempo | Z4 Threshold | Z5 VO2 max | Z6 Anaerobic | Z7 Neuromuscular |
|---|---|---|---|---|---|---|---|
| 150 W | 0–83 | 84–113 | 114–135 | 136–158 | 159–180 | 181–225 | 226+ |
| 175 W | 0–96 | 97–131 | 132–158 | 159–184 | 185–210 | 211–263 | 264+ |
| 200 W | 0–110 | 111–150 | 151–180 | 181–210 | 211–240 | 241–300 | 301+ |
| 225 W | 0–124 | 125–169 | 170–203 | 204–236 | 237–270 | 271–338 | 339+ |
| 250 W | 0–138 | 139–188 | 189–225 | 226–263 | 264–300 | 301–375 | 376+ |
| 275 W | 0–151 | 152–206 | 207–248 | 249–289 | 290–330 | 331–413 | 414+ |
| 300 W | 0–165 | 166–225 | 226–270 | 271–315 | 316–360 | 361–450 | 451+ |
| 325 W | 0–179 | 180–244 | 245–293 | 294–341 | 342–390 | 391–488 | 489+ |
| 350 W | 0–193 | 194–263 | 264–315 | 316–368 | 369–420 | 421–525 | 526+ |
If your FTP falls between rows, don’t average two rows by eye. Enter the exact number in the power zones calculator. A 238 W FTP gets its own boundaries, and at the top end the gap between rows reaches several watts per zone.
Why the chart caps Zone 6 at 150%
In Andrew Coggan’s original power training levels table, Level 6 (anaerobic capacity) is simply “>121%” and Level 7 (neuromuscular power) has no percentage at all, because it is defined as maximal. Many apps, including this site, put a 150% line between them so the chart has a closed Zone 6 and an open-ended Zone 7. Treat that line as a convention. Zone 7 is not something you hold at a target wattage.
What each Coggan zone is for
The descriptions below follow Coggan’s own definitions. He says the number of levels is “somewhat arbitrary” because the body’s response to exercise changes gradually, without hard edges. The boundaries are planning tools, not physiological switches.
Zone 1: Active recovery (up to 55%)
Easy spinning between intervals, after hard days, or on social rides. Zone 1 is where you recover, so it isn’t meant to build fitness.
Zone 2: Endurance (56–75%)
The “all day” pace. Coggan notes you can ride sessions of moderate length (around two hours) here day after day. Most of the volume in a well-built base phase lands in this zone.
Zone 3: Tempo (76–90%)
Spirited group-ride effort. It takes concentration, and you can repeat it on consecutive days if the sessions aren’t too long.
Zone 4: Lactate threshold (91–105%)
From just below to just above time-trial effort. The typical workout is 10–30 minute repeats, such as 2×20 or 3×12 minutes.
Zone 5: VO2 max (106–120%)
Intervals of roughly 3–8 minutes. Coggan says a total of more than 30–40 minutes at this level in one session is “difficult at best.”
Zones 6 and 7: Anaerobic capacity and neuromuscular power
Zone 6 covers hard efforts of 30 seconds to 3 minutes. Zone 7 covers jumps, standing starts and sprints of a few seconds. For both, the watt value is a floor you go past, not a target you hold.
How W/kg changes the picture
The chart is in absolute watts, and zones depend only on FTP. Two riders with a 250 W FTP get identical zones whatever they weigh. Their fitness, especially uphill, can still be very different, because climbing speed tracks power relative to body mass.
The table below takes the 250 W row and divides the zone boundaries by body mass. Computed with the Endurance Toolbox power zones and FTP calculators.
| Rider (FTP 250 W) | FTP W/kg | Zone 2 ceiling | Zone 4 (threshold) | Zone 5 (VO2 max) |
|---|---|---|---|---|
| 60 kg (132 lb) | 4.17 | 3.13 W/kg | 3.77–4.38 W/kg | 4.40–5.00 W/kg |
| 75 kg (165 lb) | 3.33 | 2.51 W/kg | 3.01–3.51 W/kg | 3.52–4.00 W/kg |
| 90 kg (198 lb) | 2.78 | 2.09 W/kg | 2.51–2.92 W/kg | 2.93–3.33 W/kg |
What this tells you in practice:
- Use zones in watts to train. A 60 kg and a 90 kg rider with the same FTP should both do threshold intervals at 226–263 W. The body doesn’t care about the ratio when it sets how hard an effort is relative to threshold.
- Use W/kg to compare. On a climb, the 60 kg rider’s Zone 2 ceiling (3.13 W/kg) is above the 90 kg rider’s whole threshold zone. Riding together uphill, one is cruising while the other is at time-trial effort.
- On the flat, absolute watts and aerodynamics matter more than W/kg. A heavier rider with the same FTP often loses less on flat roads than the W/kg column suggests.
To compare your 5-second, 1-minute, 5-minute and FTP power relative to body mass, use the W/kg power profile.
Worked example 1: FTP from a 20-minute test
A rider averages 244 W for a hard 20-minute test. With the 0.95 multiplier used by the FTP calculator, 244 × 0.95 = 231.8, which rounds to an FTP of 232 W. Entering 232 W in the power zones calculator gives:
| Zone | Watts |
|---|---|
| Z1 Active recovery | 0–128 |
| Z2 Endurance | 129–174 |
| Z3 Tempo | 175–209 |
| Z4 Threshold | 210–244 |
| Z5 VO2 max | 245–278 |
| Z6 Anaerobic | 279–348 |
| Z7 Neuromuscular | 349+ |
Here is how that maps onto a week:
- A 3-hour long ride capped at 174 W. Short climbs can go over briefly, but the average should sit well inside 129–174 W.
- A 2×20-minute threshold session at 215–235 W. That is the middle of Zone 4, which is easier to repeat than riding at the top boundary.
- 5×4 minutes of VO2 work at 250–270 W.
The test average itself (244 W) sits at the very top of Zone 4. That makes sense: a 20-minute all-out effort should land at roughly 105% of a one-hour estimate.
Worked example 2: A light climber at 4.5 W/kg
A 62 kg (137 lb) rider has an FTP of 280 W, which is 4.52 W/kg. Their zones are 155–210 W for Zone 2, 253–294 W for threshold and 295–336 W for VO2 max.
The useful lesson here is about group rides. Riding with a 90 kg partner whose FTP is 300 W, our climber’s Zone 2 ceiling of 210 W is actually lower in watts than the partner’s (225 W). On the flat, the heavier rider’s endurance pace may push the lighter rider into tempo. On a 6–8% climb it reverses: 210 W is 3.39 W/kg for our rider, but the partner has to push 305 W at 90 kg to match that ratio, which is already in their threshold zone (271–315 W). The same chart rows, read through W/kg, explain why mixed groups split on hills.
Limitations of a power zones chart
Zones are only as good as the FTP
Every row inherits the error in the FTP you choose. Research on the standard 20-minute × 0.95 estimate shows good group-level agreement but wide individual spread:
- Borszcz et al. (2018) found that 20-minute FTP, 60-minute FTP and a lab threshold had small average bias. However, the limits of agreement were roughly ±40–60 W, too wide to treat them as interchangeable for one person.
- Valenzuela et al. (2018) found FTP matched lactate threshold well in trained cyclists but underestimated it in recreational cyclists.
- Inglis et al. (2020) found power at maximal lactate steady state averaged about 93% of the 95%-adjusted FTP, with large variability between people.
So a threshold zone of 226–263 W could, for some riders, really straddle their steady-state limit. Treat the chart as a starting point and adjust it based on how sessions feel and how you recover.
FTP drifts
Fitness changes over a training block, and so does day-to-day readiness (sleep, heat, fueling). If threshold intervals that used to be hard now feel controlled, or Zone 2 rides keep drifting into tempo, the anchor is out of date. Retest or revise FTP based on a pattern across several sessions, not one unusually good or bad day.
Indoor vs outdoor
Many riders find they produce different power on an indoor trainer than outdoors at the same perceived effort, often lower indoors. Heat, a fixed position and trainer inertia that feels different from the road are common explanations. If your FTP came from an indoor test, outdoor sessions may feel easy at the same numbers, and the reverse is also true. Some athletes keep separate indoor and outdoor FTPs.
Power meters and platforms disagree
A pedal meter, a crank meter and a smart trainer can read several percent apart on the same ride. Train and test on the same device, or at least don’t mix numbers between them without checking. Training platforms also use different zone boundaries and rounding rules, so compare the percentage definitions before copying wattages from one app to another.
Health and context
Zones describe training intensity. They are not medical guidance. If you have a heart condition or other health concern, get advice from a clinician before doing maximal tests or high-intensity zones.
Get your exact zones
- Already know your FTP? Enter it in the power zones calculator. You’ll get all seven zones in whole watts with the same rounding as the chart above, for any FTP from 50 to 5,000 W.
- Need an FTP first? Use the FTP calculator. Pick the protocol you rode (20-minute, Zwift-style ramp or CTS 2×8) and enter the average power it asks for. Add body mass if you want W/kg. It returns the FTP, plus the same seven zones. If your number came from a ramp test, read how the Zwift ramp test calculates FTP before trusting it.
- Planning load? Once your zones are set, enter duration, normalized power and FTP in the cycling TSS calculator to get the Intensity Factor and Training Stress Score for a Zone 2 ride or a threshold session.