Cycling Power Zones Calculator
Enter your FTP (Functional Threshold Power) to get your seven cycling power training zones.
What are cycling power zones?
Power-based training uses a cyclist’s FTP, the highest average power they can sustain for about an hour, to divide effort into zones that target different physiological systems, from easy recovery spins to short maximal sprints.
The Coggan power zone model
This calculator uses the widely adopted seven-zone model popularized by Andrew Coggan, which expresses each zone as a percentage range of FTP: Active Recovery (under 55%), Endurance (56-75%), Tempo (76-90%), Lactate Threshold (91-105%), VO2 Max (106-120%), Anaerobic Capacity (121-150%), and Neuromuscular Power (over 150%).
Your FTP should ideally come from a recent field test or lab test for the most accurate zones. This tool is provided for general training and educational purposes.