Work out cycling ftp zones instantly with clear inputs, formula shown and shareable results.
Coggan's seven-zone model sets every training band as a percentage of FTP. At 250 W, endurance zone 2 runs 140-188 W, threshold zone 4 runs 228-263 W, and VO2 max zone 5 runs 265-300 W. Because the zones scale with FTP, retesting shifts all of them at once, which is why FTP is retested regularly.
Zone bounds
power = FTP x zone percentage
Coggan bands
Z2 56-75%, Z3 76-90%, Z4 91-105%, Z5 106-120% of FTP
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Zone 2. Polarised training programmes put roughly 80% of time there and the remaining 20% in zones 4-5, with little in between.
Because FTP is an estimate, not a wall. Threshold work is deliberately bracketed around it to cover the uncertainty.