Free Tool

FTP ZONE CALCULATOR

Enter your FTP and get your 7-zone power table instantly. Know exactly where to train for every session.

YOUR FTP (WATTS)

Don't know your FTP? Use your best 20-minute power and multiply by 0.95.

Quick answer

Enter your Functional Threshold Power in watts and the calculator returns the seven Coggan power zones — Active Recovery through Neuromuscular — with watt ranges for each. Optional LTHR adds matching heart-rate ranges. The output is the same zone framework used in structured plans worldwide.

WHAT IT DOES

This calculator turns a single FTP number into a complete training prescription. You get seven zones with exact wattage ranges, so any workout written as "30 minutes Z2" or "3 × 8 min at threshold" becomes a specific power target. If you also enter LTHR, you get matching heart-rate ranges to use when power drops out.

WHO IT'S FOR

→Cyclists training to a structured plan and writing intervals in zones
→Riders moving from heart-rate to power, or vice versa
→Coaches and self-coached athletes setting up Garmin, Wahoo, Zwift or TrainerRoad
→Anyone who has just done an FTP test and needs zones updated

HOW IT WORKS

We use the Coggan 7-zone model — the standard you'll find in every major training platform. Each zone is defined as a percentage band of FTP: Z1 below 55%, Z2 56-75%, Z3 76-90%, Z4 91-105%, Z5 106-120%, Z6 121-150%, Z7 above 150%. Heart-rate ranges, when supplied, use Friel-style percentages of LTHR. Power is the primary control; HR is a secondary check.

01
Determine your FTP
Complete a 20-minute all-out test on a power meter or smart trainer. Multiply average power by 0.95 to estimate FTP. Ramp tests on Zwift or TrainerRoad are an acceptable alternative.
02
Enter FTP in watts
Input your FTP. Typical amateur values are 150-350W depending on fitness level, body weight, and training history.
03
Optionally enter LTHR
If you train with heart rate as a backup, enter your Lactate Threshold Heart Rate (the average HR for the same 20-minute test). The calculator will return zone ranges in bpm alongside watts.
04
Apply the zones in your training
Use the wattage ranges to set zones in Garmin Connect, Wahoo, TrainingPeaks, Zwift, or TrainerRoad. Spend roughly 80% of training time in Z1-Z2 and 20% in Z4 and above — Professor Seiler's polarised model.

EXAMPLE CALCULATIONS

Competitive amateur, 75kg, mid-season

· FTP: 280W
· LTHR: 168 bpm

Z2: 157-210W (116-139 bpm) for endurance rides. Z4: 255-294W (160-176 bpm) for 2 × 20 min threshold. Z5: 297-336W for 5 × 4 min VO2 max intervals.

Beginner, 80kg, 3 months in

· FTP: 180W
· LTHR not entered

Z2: 101-135W for the bulk of weekly volume. Z3: 137-162W for tempo. Z4: 164-189W for short threshold efforts as fitness builds.

LIMITATIONS

Zones are a percentage-of-FTP model — they assume your FTP is current and accurate. If you haven't tested in three months, retest before trusting the numbers. The Coggan 7-zone model is one of several (Friel, BCF, iLevels). Different platforms label zones slightly differently. Heart-rate ranges drift with heat, fatigue, hydration, and caffeine — treat them as a sanity check, not a target.

When to see a coach

If you can hit Z4 watts on demand but never seem to adapt, or your FTP has been flat for over a year, the bottleneck isn't your zones — it's how you're stacking workload, recovery, and intensity distribution. That's where structured coaching beats more numbers.

FREQUENTLY ASKED QUESTIONS

What is FTP in cycling?+

FTP stands for Functional Threshold Power. It's the highest average power you can sustain for approximately one hour and is measured in watts. FTP is the single most important metric in cycling training because your seven power zones are all calculated as percentages of it.

How do I calculate my FTP?+

The most common method is a 20-minute all-out test: ride as hard as you can sustain for 20 minutes on a power meter or smart trainer, then multiply your average power by 0.95. For example, if your 20-minute average is 260W, your estimated FTP is 247W. Ramp tests and full 60-minute tests are alternatives, but the 20-minute protocol offers the best balance of accuracy and practicality.

What is a good FTP for a beginner cyclist?+

For a beginner male cyclist, an FTP of 150-200W is typical; for a beginner female cyclist, 100-160W is common. However, absolute watts matter less than watts per kilogram (W/kg). A beginner might be around 1.5-2.5 W/kg, while a competitive amateur typically reaches 3.5-4.5 W/kg. Focus on your own progression rather than comparing raw numbers.

How often should I test my FTP?+

Test every 6-8 weeks, ideally at the end of a training block and after a rest day. Testing more frequently causes unnecessary fatigue without meaningful data because FTP changes gradually. Many smart trainers and platforms like Zwift and TrainerRoad also estimate FTP passively from your ride data.

What are the 7 cycling power zones?+

Z1 (Active Recovery, below 55% FTP), Z2 (Endurance, 56-75% FTP), Z3 (Tempo, 76-90% FTP), Z4 (Threshold, 91-105% FTP), Z5 (VO2max, 106-120% FTP), Z6 (Anaerobic Capacity, 121-150% FTP), and Z7 (Neuromuscular, above 150% FTP). This is the Coggan model — the standard used by most training platforms.

What is W/kg and why does it matter in cycling?+

W/kg (watts per kilogram) is your power-to-weight ratio — your FTP divided by body weight. It's the best predictor of climbing and overall cycling performance. A 70kg rider with a 280W FTP has a ratio of 4.0 W/kg. Improving W/kg through more power, less excess body fat, or both is the most effective way to get faster on the bike.