Enter a current FTP
Use an FTP from a recent test or a well-supported training estimate. The calculator applies the displayed percentage boundaries to that number; it does not infer fitness from body mass, heart rate, or equipment.
Cycling Power Zones
| Zone | Power (W) | Description |
|---|---|---|
Zone 1: Active Recovery | 0 - 138 | Very easy, for recovery |
Zone 2: Endurance | 139 - 188 | Base training |
Zone 3: Tempo | 189 - 225 | Rhythmic, hard |
Zone 4: Threshold | 226 - 263 | Time trial pace |
Zone 5: VO2 Max | 264 - 300 | Short, intense intervals |
Zone 6: Anaerobic Capacity | 301 - 375 | Short, hard efforts |
Zone 7: Neuromuscular Power | 376 - MAX | Maximal sprint efforts |
About Cycling Power Zones (FTP)
Calculate your personalized cycling power zones based on Functional Threshold Power (FTP). Includes standard Coggan 7-zone breakdown for endurance, tempo, threshold, and VO2 max training. Essential for Zwift, Peloton, and road cyclists.
Cycling power zones from FTP
Power zones translate one FTP value into repeatable intensity ranges. This calculator uses seven contiguous integer zones, so every whole-watt value belongs to exactly one row.
What the seven zones describe
Zones progress from recovery and endurance through tempo, threshold, VO2 max, anaerobic capacity, and neuromuscular work. The boundaries are planning ranges, not physiological walls: day-to-day readiness and interval duration still matter.
- Use lower zones for volume and recovery control.
- Use threshold and VO2 rows to prescribe structured intervals.
- Use the open-ended final zone for short maximal efforts, not sustained targets.
Keep zones aligned with training
Retest or revise FTP when several representative workouts show the anchor is stale. Do not change FTP after one unusually good or bad day. Device ecosystems may use different zone boundaries, so compare the percentages before copying numbers between platforms.
Frequently asked questions
What is Zone 2 cycling power?
In this seven-zone model, Zone 2 starts above 55% and extends through 75% of FTP after whole-watt rounding. The result table shows the exact watts for your FTP.
Why do my app's zones differ?
Platforms use different models, rounding rules, and zone counts. Compare their percentage definitions before assuming one FTP value was entered incorrectly.
Do power zones change between metric and imperial units?
No. Watts and the FTP percentages stay the same. Unit preference affects body-mass display in tools that also show W/kg, not the power boundaries.