Power Zones Calculator
Turn your FTP into the 7 Coggan training zones with exact watt ranges.
Result
Z1 · Active Recovery
0–138 W
0–55% FTP
Z2 · Endurance
140–188 W
56–75% FTP
Z3 · Tempo
190–225 W
76–90% FTP
Z4 · Threshold
228–263 W
91–105% FTP
Z5 · VO₂ Max
265–300 W
106–120% FTP
Z6 · Anaerobic
303–375 W
121–150% FTP
Z7 · Neuromuscular
> 378 W
> 151% FTP
What it means
Power zones split your training into intensity bands defined as a percentage of FTP. Each zone drives a different adaptation — from fat-burning endurance in Zone 2 to VO₂ max development in Zone 5.
This calculator uses Dr Andrew Coggan's classic 7-zone model, the most widely used framework in cycling. Spending the right time in each zone — mostly easy, some hard — is the essence of polarised and pyramidal training.
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