Cycling FTP Zones Calculator

Work out cycling ftp zones instantly with clear inputs, formula shown and shareable results.

About Cycling FTP Zones Calculator

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.

Formulas

Zone bounds

power = FTP x zone percentage

Coggan bands

Z2 56-75%, Z3 76-90%, Z4 91-105%, Z5 106-120% of FTP

Worked example

With the default values below, Cycling FTP Zones Calculator returns Zone Lower Bound of 140. Change any input above and every figure here is recalculated in your browser.

Inputs used

Functional threshold powerminimum 1 W: 250 W
Zone to displayone of Zone 1, active recovery (under 55%), Zone 2, endurance (56-75%), Zone 3, tempo (76-90%), Zone 4, threshold (91-105%), Zone 5, VO2 max (106-120%), Zone 6, anaerobic (121-150%): Zone 2, endurance (56-75%)

Results

Zone Lower Bound: 140 W
Zone Upper Bound: 188 W
Zone Range: 140-188 W
Zone Midpoint: 164 W

Step by step

1Values used
2Zone bounds
3Coggan bands
4Zone Lower Bound= 140 W
5Zone Upper Bound= 188 W
6Zone Range= 140-188 W
7Zone Midpoint= 164 W

Assumptions and limits

The result is derived only from the 2 inputs listed above. Anything not among them is not part of the calculation.
In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
Figures are rounded for display to whole numbers, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
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.
This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

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.

Frequently Asked Questions

Which zone should most training sit in?

Zone 2. Polarised training programmes put roughly 80% of time there and the remaining 20% in zones 4-5, with little in between.

Why does zone 4 straddle 100%?

Because FTP is an estimate, not a wall. Threshold work is deliberately bracketed around it to cover the uncertainty.