FTP Zone Calculator for Cycling Power Training
Calculate your precise cycling power zones based on your Functional Threshold Power (FTP) using multiple training models
Power Zone Training Calculator for Cyclists
This free calculator helps cyclists determine their power training zones using various models including Dr. Andrew Coggan's 7-zone system, TrainerRoad, Peloton, Stages, and Wattbike zone systems. Understand the physiological adaptations of each zone to optimize your training efficiency.
Calculate Your Power Zones
Use our calculator to determine your personalized training zones based on your FTP.
Reference Power Zones (Coggan Model)
Enter your FTP data above to see personalized wattage ranges. Below are the general Coggan zone definitions by %FTP.
| Zone | % of FTP | Description / Primary Benefit |
|---|---|---|
| Zone 1: Active Recovery | 0% - 55% | Very light activity, aids recovery. Facilitates blood flow to aid in muscle repair and lactate clearance. |
| Zone 2: Endurance | 56% - 75% | Builds aerobic base, improving fat metabolism, and increasing mitochondrial density. The 'all-day' pace. |
| Zone 3: Tempo | 76% - 90% | Improves aerobic fitness and efficiency, enhances carbohydrate metabolism, and raises the lactate threshold. |
| Zone 4: Threshold | 91% - 105% | Increases lactate threshold, crucial for improving sustainable power and the body's ability to process lactate. Includes 'Sweet Spot' range (approx 88-94% FTP). |
| Zone 5: VO2 Max | 106% - 120% | Improves maximum oxygen uptake, aerobic power, and enhances cardiovascular function. |
| Zone 6: Anaerobic Capacity | 121% - 150% | Improves anaerobic power, lactate tolerance, and ability to sustain very high-intensity efforts for short durations. |
| Zone 7: Neuromuscular Power | 151% - Max | Very short, maximal efforts like sprints, focusing on power output and neuromuscular coordination. |
While Coggan's model is prevalent, variations exist across different platforms and coaching methodologies. For example, Stages Cycling, TrainerRoad, Peloton, and Wattbike present slightly different percentage ranges for their power zones. TrainingPeaks often uses zones based on Lactate Threshold Heart Rate (LTHR). The "Sweet Spot" zone (typically 88-94% of FTP) is often highlighted for its effectiveness in improving aerobic fitness and muscular endurance.
Despite minor variations, the primary physiological targets of each zone remain largely consistent. Zone 2 always focuses on endurance, Zone 4 on threshold, and Zone 5 on VO2 max. Read more in our Power Zones Explained guide.
Common FTP Zone Models Comparison
Coggan Power Zones
| Zone | FTP Range | Description |
|---|---|---|
| Zone 1: Active Recovery | 0% - 55% | Very light activity, aids recovery. Facilitates blood flow to aid in muscle repair and lactate clearance. |
| Zone 2: Endurance | 56% - 75% | Builds aerobic base, improving fat metabolism, and increasing mitochondrial density. The 'all-day' pace. |
| Zone 3: Tempo | 76% - 90% | Improves aerobic fitness and efficiency, enhances carbohydrate metabolism, and raises the lactate threshold. |
| Zone 4: Threshold | 91% - 105% | Increases lactate threshold, crucial for improving sustainable power and the body's ability to process lactate. Includes 'Sweet Spot' range (approx 88-94% FTP). |
| Zone 5: VO2 Max | 106% - 120% | Improves maximum oxygen uptake, aerobic power, and enhances cardiovascular function. |
| Zone 6: Anaerobic Capacity | 121% - 150% | Improves anaerobic power, lactate tolerance, and ability to sustain very high-intensity efforts for short durations. |
| Zone 7: Neuromuscular Power | 151% - ∞ | Very short, maximal efforts like sprints, focusing on power output and neuromuscular coordination. |
FTP Zone Models Comparison
| Zone Name | Coggan (% FTP) | Stages (% FTP) | TrainerRoad (% FTP) | Peloton (% FTP) | Wattbike (% FTP) |
|---|---|---|---|---|---|
| Zone 1: Recovery | <55% | 0-59% | <55% | <55% | <55% |
| Zone 2: Endurance | 56-75% | 60-79% | 55-75% | 56-75% | 56-75% |
| Zone 3: Tempo | 76-90% | 80-90% | 76-87% | 76-90% | 76-90% |
| Zone 4: Threshold | 91-105% | 91-104% | 95-105% | 91-105% | 91-105% |
| Zone 5: VO2 Max | 106-120% | 105-120% | 106-120% | 106-120% | 106-120% |
| Zone 6: Anaerobic | 121-150% | 121%+ | >120% | 121-150% | 121-150% |
| Zone 7: Neuromuscular | >150% | N/A | N/A | >151% | N/A |
Interactive Zone Explorer
Compare different training zone models with our interactive tool:
Note: Percentage ranges can vary slightly between different interpretations and platforms. The values shown are general guidelines. Always refer to your specific training platform or coaching methodology for exact values.
Summary of FTP Zone Models
Functional Threshold Power (FTP) is a key cycling metric that represents the highest power output a cyclist can maintain for approximately one hour. Training zones based on FTP percentage ranges help cyclists target specific physiological adaptations.
Dr. Andrew Coggan's 7-Zone Model
- Zone 1 (Active Recovery): Below 55% of FTP - Very light activity, aids recovery
- Zone 2 (Endurance): 56-75% of FTP - Builds aerobic base, fat metabolism, and mitochondrial density
- Zone 3 (Tempo): 76-90% of FTP - Improves aerobic fitness and efficiency
- Zone 4 (Threshold): 91-105% of FTP - Increases lactate threshold and sustainable power
- Zone 5 (VO2 Max): 106-120% of FTP - Improves maximum oxygen uptake and aerobic power
- Zone 6 (Anaerobic Capacity): 121-150% of FTP - Improves anaerobic power and lactate tolerance
- Zone 7 (Neuromuscular Power): Above 150% of FTP - Enhances sprint power and neuromuscular coordination
Other FTP Zone Models
Various training platforms and coaching systems have their own FTP zone models, including:
- Stages Cycling: Uses a similar structure to Coggan but with slightly different percentage ranges
- TrainerRoad: Features modified zones with specific adaptations to indoor training
- Peloton: Utilizes a simplified zone structure for their classes and training programs
- Wattbike: Has their own power zone model for their indoor training bikes
Cycling Power Zone Training Models Comparison
Functional Threshold Power (FTP) is a critical measurement used by cyclists to establish power training zones. Different training platforms and coaches use slightly different power zone models based on percentages of FTP.
Dr. Andrew Coggan's 7-Zone Model
The most widely used power zone model was developed by Dr. Andrew Coggan and includes these zones:
- Zone 1: Active Recovery (0-55% FTP) - Very light intensity, used for recovery between hard workouts
- Zone 2: Endurance (56-75% FTP) - Moderate intensity that builds aerobic endurance and fat metabolism
- Zone 3: Tempo (76-90% FTP) - Moderately hard intensity that improves muscular endurance
- Zone 4: Threshold (91-105% FTP) - Hard intensity at or near lactate threshold
- Zone 5: VO2 Max (106-120% FTP) - Very hard intensity that develops VO2 max power
- Zone 6: Anaerobic Capacity (121-150% FTP) - Extremely hard intensity for short durations
- Zone 7: Neuromuscular Power (>150% FTP) - Maximum intensity sprints and explosive efforts
Other Popular Power Zone Models
While the Coggan model is most common, other systems like Stages, TrainerRoad, Peloton, and Wattbike have their own zone definitions. These variations adjust the zone boundaries to align with their specific training methodologies and workout structures.
Understanding Power Zone Differences
When following training plans across different platforms, understanding these zone differences is crucial for proper workout intensity. For example, Zone 3 in one system might overlap with Zone 4 in another, leading to significant differences in perceived exertion and training adaptations.
Understanding these adaptations is crucial for designing effective training plans. For instance,Zone 2 training is foundational for endurance, enhancing fat metabolism and mitochondrial density. Higher intensity zones (Zone 4+) are vital for improving threshold power, VO2 max, and anaerobic capacity, but require more recovery.
It's important to remember that physiological adaptations exist on a continuum, and training in adjacent zones can offer overlapping benefits.
Physiological Adaptations by FTP Zone
| Zone Name | % of FTP | Primary Physiological Adaptations |
|---|---|---|
| Zone 1: Active Recovery | <55% | Increased blood flow, lactate clearance, recovery promotion |
| Zone 2: Endurance | 56-75% | Improved fat metabolism, increased mitochondrial density, enhanced aerobic capacity, improved oxygen utilization, increased muscular endurance |
| Zone 3: Tempo | 76-90% | Improved carbohydrate metabolism, increased glycogen storage, enhanced muscular endurance, improved lactate threshold |
| Zone 4: Threshold | 91-105% | Increased lactate threshold, improved sustainable power, enhanced lactate processing, increased mental tolerance for high intensity. Encompasses Sweet Spot (88-94% FTP). |
| Zone 5: VO2 Max | 106-120% | Increased VO2 max, improved aerobic power and capacity, enhanced cardiovascular system |
| Zone 6: Anaerobic | 121-150% | Increased anaerobic power and capacity, improved lactate tolerance, increased maximum muscle power |
| Zone 7: Neuromuscular | >150% | Improved neuromuscular power, enhanced sprint power and speed |
Key Training Zone Benefits
Zone 1: Active Recovery
Range: <55%
Increased blood flow, lactate clearance, recovery promotion
Zone 2: Endurance
Range: 56-75%
Improved fat metabolism, increased mitochondrial density, enhanced aerobic capacity, improved oxygen utilization, increased muscular endurance
Zone 3: Tempo
Range: 76-90%
Improved carbohydrate metabolism, increased glycogen storage, enhanced muscular endurance, improved lactate threshold
Zone 4: Threshold
Range: 91-105%
Increased lactate threshold, improved sustainable power, enhanced lactate processing, increased mental tolerance for high intensity. Encompasses Sweet Spot (88-94% FTP).
Zone 5: VO2 Max
Range: 106-120%
Increased VO2 max, improved aerobic power and capacity, enhanced cardiovascular system
Zone 6: Anaerobic
Range: 121-150%
Increased anaerobic power and capacity, improved lactate tolerance, increased maximum muscle power
Zone 7: Neuromuscular
Range: >150%
Improved neuromuscular power, enhanced sprint power and speed
Training Zone Categories
Endurance Zones (1-2)
Build aerobic base, improve fat metabolism, and increase mitochondrial density. These zones form the foundation of endurance training.
Threshold Zones (3-4)
Improve lactate threshold, sustainable power, and carbohydrate metabolism. These zones are crucial for developing race pace abilities.
High Intensity Zones (5-7)
Enhance VO2 max, anaerobic capacity, and neuromuscular power. These zones develop your ability to produce high power outputs.
Interactive Zone Adaptations Explorer
Explore the physiological adaptations of each training zone with our interactive tool:
Physiological Training Adaptations Summary
Cycling training zones based on Functional Threshold Power (FTP) are designed to target specific physiological adaptations in the body.
Endurance Training (Zones 1-2)
- Increases mitochondrial density and function
- Improves fat metabolism and glycogen sparing
- Enhances capillarization (blood vessel development)
- Increases stroke volume and cardiac efficiency
- Develops slow-twitch muscle fibers
Threshold Training (Zones 3-4)
- Raises lactate threshold
- Improves lactate clearance and buffering
- Enhances glucose metabolism
- Increases glycogen storage capacity
- Develops both slow and fast-twitch muscle fibers
High-Intensity Training (Zones 5-7)
- Increases VO2 max
- Enhances anaerobic capacity
- Improves neuromuscular power and coordination
- Develops fast-twitch muscle fibers
- Improves enzyme activity for anaerobic energy production
Understanding FTP (Functional Threshold Power) for Cyclists
FTP, or Functional Threshold Power, represents the maximum power a cyclist can sustain for approximately one hour. It's typically measured in watts and serves as the foundation for establishing personalized training zones.
Training with power zones based on your FTP allows for precise workout intensity control, targeted physiological adaptations, and efficient training progression. By understanding which energy systems are being taxed in each zone, cyclists can structure their training to meet specific performance goals.
Methods to Determine Your FTP
- 20-Minute Test: Perform a maximum effort 20-minute test and multiply the average power by 0.95
- 8-Minute Test: Perform two 8-minute maximum efforts, take the highest average and multiply by 0.9
- Ramp Test: Perform an incremental test to failure and calculate FTP based on maximum minute power
- AI Estimation: Modern cycling platforms can estimate FTP based on ride data and performance metrics
Take Your Training to the Next Level
Use our AI-powered route planner to create personalized cycling routes based on your FTP zones.
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