Cycling Power Zones Calculator

Enter your Functional Threshold Power (FTP) in watts to calculate all seven Coggan power training zones. You can also add your Lactate Threshold Heart Rate (LTHR) for combined zone reference. Results include watt ranges for each zone — from Active Recovery through Neuromuscular Power — displayed in a detailed breakdown table.

Disclaimer: This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any health-related decisions.

watts

Your average power output sustained for ~60 minutes, or 95% of your best 20-minute power.

bpm

Average heart rate for the last 20 minutes of a 30-minute all-out time trial. Optional.

Results

Your FTP

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Zone 1 — Active Recovery

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Zone 2 — Endurance

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Zone 3 — Tempo

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Zone 4 — Lactate Threshold

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Zone 5 — VO2 Max

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Zone 6 — Anaerobic Capacity

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Zone 7 — Neuromuscular Power

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Results Table

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Frequently Asked Questions

What is Functional Threshold Power (FTP)?

FTP is the highest average power you can sustain for approximately one hour. It is the cornerstone of power-based training because all training zones are calculated as percentages of your FTP. A common way to estimate FTP is to take 95% of your best 20-minute average power.

How do I measure my FTP?

The most common method is a 20-minute all-out time trial on a trainer or flat road. Multiply your average power for those 20 minutes by 0.95 to get your FTP estimate. Alternatively, some cyclists perform a 60-minute time trial and use the average power directly as FTP.

What are the 7 Coggan power training zones?

The Coggan model defines seven zones: Zone 1 (Active Recovery, <55% FTP), Zone 2 (Endurance, 56–75%), Zone 3 (Tempo, 76–90%), Zone 4 (Lactate Threshold, 91–105%), Zone 5 (VO2 Max, 106–120%), Zone 6 (Anaerobic Capacity, 121–150%), and Zone 7 (Neuromuscular Power, >150% FTP).

What is Lactate Threshold Heart Rate (LTHR) and why does it matter?

LTHR is the average heart rate during the last 20 minutes of a 30-minute all-out effort. It represents the point at which lactate begins accumulating rapidly in the bloodstream. Combining LTHR with FTP power zones gives you a more complete picture of your training intensity, especially useful when riding outdoors without a power meter.

How often should I retest my FTP?

Most coaches recommend retesting every 6 to 8 weeks, or after completing a structured training block. As your fitness improves, your FTP will rise and your zones need to be updated to keep training stress appropriate.

Which power zone is best for building base fitness?

Zone 2 (Endurance) is the foundation of aerobic base building. Long rides at 56–75% of FTP train fat metabolism, mitochondrial density, and cardiovascular efficiency without generating excessive fatigue. Most professional cyclists spend 70–80% of their total training volume in Zone 2.

What is the difference between Zone 4 and Zone 5 training?

Zone 4 (Lactate Threshold) targets efforts right at your FTP — sustainable for 20 to 60 minutes — and is key for improving your threshold power. Zone 5 (VO2 Max) involves shorter, harder efforts of 3 to 8 minutes at 106–120% FTP, targeting your maximal oxygen uptake. Both zones are essential for competitive cyclists.

Can I use these power zones on a spin bike or indoor trainer?

Yes, as long as your indoor bike or trainer provides accurate power readings in watts. Smart trainers and power meters calibrated indoors give reliable FTP tests. Note that some cyclists find their indoor FTP is slightly lower than their outdoor FTP due to heat and ventilation differences.