FTP Zone Calculator

FTP Power Training Zones Calculator
Cycling training zones tool

FTP Power Training Zones Calculator

Functional Threshold Power (FTP) is the cornerstone of power-based cycling training. It represents the highest average power you can sustain for approximately one hour — and every training zone flows from it. Knowing your FTP means every ride has a clear purpose and intensity target.

Enter your FTP below to generate your personalised Coggan 7-zone training zones, with watt ranges for each level of effort.

1
Enter your FTP in watts
2
Optionally add body weight for W/kg
3
Get your 7 training zones
⚡
FTP Power Training Zones Calculator
Coggan 7-zone model · Allen & Coggan (2010)
Your FTP (functional threshold power, watts)
watts
FTP is typically estimated from 95% of a 20-minute maximal effort, or directly from a 60-minute all-out test.
Body weight (optional — for W/kg)
kg
—
FTP
Your functional threshold power.
Zone% of FTPWatts
Zones based on the Coggan 7-zone power training model (Allen, H. & Coggan, A.R. (2010) Training and Racing with a Power Meter, 2nd ed., VeloPress). Zone 4 represents FTP and is the anchor for all other zones.
Ready to train around these results?A coached plan makes the difference.
Get in touch
Work with a coach

FTP is a number. A training plan is what moves it.

Knowing your zones is the starting point. Building FTP requires structured work across zones 3, 4 and 5 — progressive overload, adequate recovery and the right sessions at the right times. Our coaches use power data to build programmes that consistently move your FTP upward throughout the season.

Talk to a coach

No obligation — just a conversation about where you are and where you want to get to.

Coggan 7-zone model. Allen, H. & Coggan, A.R. (2010) Training and Racing with a Power Meter, 2nd ed. VeloPress.