Cardio
Cycling Power & FTP Zone Calculator
Calculate your 7 Coggan power training zones from FTP or a 20-minute test result.
Result
Coggan power zones
Watt range for each of the 7 Coggan training zones, derived from FTP.
How to use it
- If you don't know your FTP, do a 20-minute all-out effort on a steady climb or trainer and use that power. FTP = 20-min power × 0.95. Do the test fresh, not after a hard week.
- Enter your weight (kg or lb) and read your W/kg, FTP divided by body weight in kg: the main cross-rider comparison. The tool's rough levels: under 2 beginner, 2–3 recreational, 3–4 trained, 4–5 competitive, 5–6 elite, 6+ world class.
- Zone 2 (Endurance, 56–75% FTP) is where most training volume should live for aerobic development. Long Z2 rides at 80–90 minutes are the single most effective base-building stimulus for most cyclists.
- Zone 4 (Lactate Threshold, 91–105% FTP) is your race pace and the zone where 20-minute interval work builds the most fitness per unit of training stress.
- Retest FTP every 6–8 weeks during a structured training block. Fitness changes fast, and training in outdated zones reduces workout specificity.
Questions people usually ask
Does this use Coggan power zones or British Cycling power zones?
It uses the Coggan 7-zone model, which splits intensity into 7 bands relative to FTP (from active recovery up to Z7 above 150% of FTP). British Cycling's system uses 6 zones, so the band count and labels differ even though both are FTP-based. If your plan is written in Coggan zones, this calculator matches it directly.
How do I find my FTP if I have not done a 60-minute test?
Use the 20-minute field test: ride an all-out 20-minute effort and multiply your average power by 0.95 to estimate FTP, then the calculator derives all 7 zones from it. The 5% reduction reflects that most riders can hold about 95% of their 20-minute best for a full hour.
What is FTP?
Functional Threshold Power is the highest average wattage you can sustain for approximately 60 minutes. It is the most widely used reference point in cycling training because it scales all 7 zones proportionally.
Why multiply 20-min power by 0.95?
Most cyclists can sustain roughly 95% of their 20-minute best effort for a full hour. This 5% reduction is the standard Coggan correction. Some riders use 90–92% if they tend to go out too hard; experienced pacers can use 96–97%.
What is a good W/kg?
Recreational: 2–3 W/kg. Trained club rider: 3–4 W/kg. Competitive amateur: 4–5 W/kg. Cat 3 racer: ~4.5 W/kg. Elite amateur: 5–6 W/kg. Professional: 6–7 W/kg. These are for sustained efforts, not short sprints.
How often should I retest FTP?
Every 6–8 weeks during a structured training block. If you've been riding consistently for 3+ months, you may see 10–15% FTP gains and your zones will shift significantly enough to warrant an update.
Is this tool free?
Yes. All calculations are client-side. No data leaves your browser.
The formula, worked through
- Formula Cycling FTP Power Zones Formula
Computes Coggan cycling power zones as percentages of FTP, from active recovery near 55% up to anaerobic above 120%, with FTP from a 20-minute test.
- Formula Heart Rate Zone Formula (Karvonen)
Heart rate zone formula (Karvonen): target_HR = (HRmax − HRrest) × intensity_pct + HRrest. HRmax ≈ 208 − 0.7·age (Tanaka).
- Formula VO₂ Max Formula (Cooper Test)
Cooper 12-min run: VO₂max = (distance_m − 504.9) / 44.73. Other estimates: Rockport walk, 1.5-mile run, Storer cycle ergometer.
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By goal
Use it from code
The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.
import { compute } from "https://aifithub.io/engines/cycling-power-ftp-zone-calculator.js";Input and output contract, TypeScript types and the guide for agents.