# Cycling Power Zones Calculator (Coggan)

URL: https://speedycalculator.com/calculators/sports/cycling-zones/
Last updated: 2026-10-30

> The cycling power zones calculator gives Andrew Coggan's seven power training zones from your FTP – or estimates FTP from a 20-minute test or a ramp test – plus FTP in watts per kilogram.

## Inputs

- I know
- Power (W)
- Body weight (kg, lb)

## Results

- Functional threshold power (FTP)
- FTP per kg
- Z1 Active recovery: up to
- Z2 Endurance: from
- up to
- Z3 Tempo: from
- up to
- Z4 Lactate threshold: from
- up to
- Z5 VO₂ max: from
- up to
- Z6 Anaerobic capacity: from
- up to
- Z7 Neuromuscular: above

## Formula

```
FTP = 0.95 × 20-min power, or 0.75 × best 1-min ramp-test power · Zones (% FTP): Z1 < 55 · Z2 56–75 · Z3 76–90 · Z4 91–105 · Z5 106–120 · Z6 121–150 · Z7 > 150
```

## Explanation

Functional threshold power (FTP) is the highest power you can hold for about an hour. Power zones based on it tell you exactly how hard each workout should be – far more precisely than heart rate.

### How to use the Cycling Power Zones Calculator

- **I know**
- **Power (W)**
- **Body weight**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Choose how you know your FTP, enter the power, and your weight for W/kg.

### Tips

- Practise transitions – they count towards your total time.
- Train your race-day nutrition as carefully as your fitness.
- Heart rate zones differ slightly between swimming, cycling and running.
- Everything is calculated in your browser.

### Common mistakes to avoid

- Going too hard on the bike and suffering on the run.
- Trying new food or gear on race day.
- Ignoring open-water skills.

### Inputs explained

FieldWhat to enterI knowChoose one: My FTP, My 20-minute test average power, My best 1-minute power in a ramp testPower (W)A numberBody weightUnits: kg, lb

### What each result means

- **FTP per kg** = [Functional threshold power (FTP)]÷[Body weight]
- **Z1 Active recovery: up to** = round(0.55×[Functional threshold power (FTP)])
- **Z2 Endurance: from** = round(0.56×[Functional threshold power (FTP)])
- **up to** = round(0.75×[Functional threshold power (FTP)])
- **Z3 Tempo: from** = round(0.76×[Functional threshold power (FTP)])
- **up to** = round(0.90×[Functional threshold power (FTP)])
- **Z4 Lactate threshold: from** = round(0.91×[Functional threshold power (FTP)])
- **up to** = round(1.05×[Functional threshold power (FTP)])
- **Z5 VO₂ max: from** = round(1.06×[Functional threshold power (FTP)])
- **up to** = round(1.20×[Functional threshold power (FTP)])
- **Z6 Anaerobic capacity: from** = round(1.21×[Functional threshold power (FTP)])
- **up to** = round(1.50×[Functional threshold power (FTP)])
- **Z7 Neuromuscular: above** = round(1.50×[Functional threshold power (FTP)])

### Example values

How the main result changes when **Power** changes and everything else stays at the example values above:

Power (W)Functional threshold power (FTP) (W)125125187.5188250250312.5313375375500500

## Worked example

Inputs — I know: My FTP; Power (W): 250; Body weight: 72 kg.

Results — **Functional threshold power (FTP) = 250 W**; FTP per kg = 3.47 W/kg; Z1 Active recovery: up to = 138 W; Z2 Endurance: from = 140 W; up to = 188 W; Z3 Tempo: from = 190 W; up to = 225 W; Z4 Lactate threshold: from = 228 W; up to = 263 W; Z5 VO₂ max: from = 265 W; up to = 300 W; Z6 Anaerobic capacity: from = 303 W; up to = 375 W; Z7 Neuromuscular: above = 375 W.

## Key terms

- **FTP**: Functional threshold power – about 1-hour maximum power.

## FAQ

**What is a good FTP?**
2.5–3.5 W/kg for fit amateurs; 5–6 W/kg for pros.

**How do I test FTP?**
Ride an all-out 20 minutes after a warm-up and take 95% of the average.

**How often should I retest?**
Every 6–8 weeks.

**Why use W/kg?**
It decides climbing speed and lets riders of different sizes compare.


## Sources

- [Allen H, Coggan A – Training and Racing with a Power Meter](https://www.trainingpeaks.com/blog/power-training-levels/)
- [IRONMAN – Race distances and triathlon training resources](https://www.ironman.com/)