FTP Zone Calculator
Coggan power zones and HR zonesRuns locally · nothing uploaded
FTP
238 W
Power zones (Coggan)
| Zone | % FTP | Watts | Use |
|---|---|---|---|
| Z1 Active recovery | < 55% | < 131 | Easy spinning, recovery |
| Z2 Endurance | 56–75% | 133 – 178 | Long aerobic base rides |
| Z3 Tempo | 76–90% | 181 – 214 | Steady moderate efforts |
| Z4 Threshold | 91–105% | 216 – 249 | 8–20 min threshold intervals |
| Z5 VO₂max | 106–120% | 252 – 285 | 3–8 min intervals |
| Z6 Anaerobic | 121–150% | 287 – 356 | 30 s – 3 min hard intervals |
| Z7 Neuromuscular | > 150% | > 356 | All-out sprints under 10 s |
Also works as:ftp zones calculatorcycling power zonescoggan zonesfriel heart rate zonesramp test ftp
How it works
Formula
Coggan zones (% FTP): Z1 <55, Z2 56–75, Z3 76–90, Z4 91–105, Z5 106–120, Z6 121–150, Z7 >150Friel HR zones (% LTHR): Z1 <81, Z2 81–89, Z3 90–93, Z4 94–99, Z5a 100–102, Z5b 103–106, Z5c >106Worked example
Given: 20-minute test average of 250 W
- FTP = 250 × 0.95 = 237.5 W.
- Z2 = 133–178 W; Z4 = 216–249 W.
Result: Endurance rides at 133–178 W, threshold work at 216–249 W.
Sources
- Allen H, Coggan A. Training and Racing with a Power Meter. 2010.
- Friel J. The Cyclist's Training Bible.
How to use
- 1Choose the test and enter average power.
- 2Optionally enter your lactate threshold heart rate.
- 3Use the zone table to set training intensity.
FAQ
How do I test FTP?
A 20-minute all-out effort × 0.95, or a ramp test's best one-minute power × 0.75.
Why does Zone 2 matter?
It can be sustained for hours and builds aerobic capacity, so it makes up most of an endurance plan.
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