Cycling Power Zones Calculator
Calculate Cycling Power Zones from your FTP using Andy Coggan’s system. See each zone’s boundaries in watts and, optionally, W/kg.
7 zones
FTP 250 W
Cycling power zones
| Zone | % FTP | Watts |
|---|---|---|
| Z1 — Active Recovery | <55% | 0–138 W |
| Z2 — Endurance | 56–75% | 139–188 W |
| Z3 — Tempo | 76–90% | 189–225 W |
| Z4 — Lactate Threshold | 91–105% | 226–263 W |
| Z5 — VO₂max | 106–120% | 264–300 W |
| Z6 — Anaerobic Capacity | >120% | 301+ W |
| Z7 — Neuromuscular Power | N/A | Maximal sprint |
How it works
Enter your FTP or estimate it from a recent maximal effort: 20 minutes × 0.95 or 60 minutes × 1.00. Add your weight to display W/kg too. The zones update automatically.
What to keep in mind
Zones are percentage ranges around an FTP estimate, not absolute physiological boundaries. If FTP is outdated or incorrect, all zones shift accordingly. The estimate is affected by protocol, pacing, fatigue, recovery and effort conditions. Z7 Neuromuscular Power is not defined by an FTP percentage and should not be used as a fixed wattage range.
Methodology & sources
Zones follow Andy Coggan’s Cycling Power Zones system and are calculated from FTP: Z1 Active Recovery <55%, Z2 Endurance 56–75%, Z3 Tempo 76–90%, Z4 Lactate Threshold 91–105%, Z5 VO₂max 106–120% and Z6 Anaerobic Capacity >120% of FTP. Z7 Neuromuscular Power covers very short maximal efforts and is not defined as a percentage of FTP, so no calculated wattage range is shown. FTP estimation from a 20-minute effort uses 95% of average power. A 60-minute effort is used as a practical approximation of FTP. No intermediate rounding is applied. Final boundaries display to the nearest watt, without gaps or overlaps between zones.
Last updated: 19 July 2026
Zones define intensity, not the session.
FTP and Power Zones are the starting point. Interval duration, recovery time and the total time you train in each zone determine the actual training stimulus.
Together we can organise intensity distribution around your goals and how you respond.