FTP Training Zones Calculator
Enter your Functional Threshold Power (FTP) and this tool returns the seven Coggan power zones as watt ranges. The zones are a reference framework, not a training prescription.
Zone model: Coggan 7-zone (% of FTP) • Checked 24 Aug 2026Enter your FTP
| Zone | % of FTP | Watts |
|---|
How the zones are calculated
The Coggan model divides cycling intensity into seven zones, each defined as a percentage band of your Functional Threshold Power. To turn the model into watt ranges, each boundary percentage is simply multiplied by your FTP.
- FTP
- your Functional Threshold Power in watts
- boundary %
- the upper and lower percentages that define each zone
The scheme is Andrew Coggan's published seven-zone model (Allen & Coggan, Training and Racing with a Power Meter). It is one convention among several — three-zone and five-zone systems draw the lines in different places — so zones from one model are not directly comparable with another.
Worked example: FTP of 250 W
Multiplying each boundary by 250 W gives:
- Z1 Active recovery: up to
0.55 × 250 = 138 W - Z2 Endurance:
139–188 W(0.56–0.75) - Z3 Tempo:
189–225 W(0.76–0.90) - Z4 Threshold:
226–263 W(0.91–1.05) - Z5 VO2max:
264–300 W(1.06–1.20) - Z6 Anaerobic:
301–375 W(1.21–1.50) - Z7 Neuromuscular:
above 375 W(> 1.50)
The Coggan zone boundaries (reference)
The percentage bands are fixed by the model; only the watt values change with your FTP.
| Zone | Name | % of FTP | Typical purpose |
|---|---|---|---|
| Z1 | Active recovery | < 55% | Easy spinning, recovery |
| Z2 | Endurance | 56–75% | All-day aerobic base |
| Z3 | Tempo | 76–90% | Sustained moderate effort |
| Z4 | Threshold | 91–105% | At or around FTP |
| Z5 | VO2max | 106–120% | Hard 3–8 min intervals |
| Z6 | Anaerobic | 121–150% | Short, very hard efforts |
| Z7 | Neuromuscular | > 150% | Sprints, maximal power |
Accuracy notes and limits
This shows what the Coggan model gives for the FTP you entered. It is an educational reference, not coaching advice. Zone schemes differ between authors, your FTP drifts as fitness and testing method change, and how you should actually train — which zones, how often, how long — is an individual decision. Consult a qualified coach before building a training plan around these numbers, and re-test your FTP periodically so the zones stay meaningful. See our editorial policy.
Frequently asked questions
How do I find my FTP?
The common field estimate is about 95% of your best 20-minute power, but ramp tests and dedicated hour efforts are also used. Different protocols give slightly different numbers, so keep using the same one when you compare.
Why do the zones overlap at the boundaries?
They do not overlap — each zone starts one watt above where the previous one ends once the percentages are rounded to whole watts. The model itself is defined on continuous percentages.
Is the Coggan model the only one?
No. Some coaches use three- or five-zone systems, and heart-rate zones use different boundaries again. Pick one framework and stay with it; mixing them is what causes confusion.
Related tools and reading
Power-to-weight calculator
Turn your FTP and body mass into watts per kilogram to compare with typical cycling tiers.
FTP zones and what they reference
What each zone is meant to train, and why zone models disagree with one another.
Sources
- Allen, H. & Coggan, A. (2010). Training and Racing with a Power Meter (2nd ed.). VeloPress — the seven-zone power model and boundary percentages.
- Coggan, A. Power training levels — published zone definitions.