This article is for informational purposes only and does not replace guidance from a cycling coach or sports physician. Maximal effort tests like the FTP test are demanding on the cardiovascular system — consult a doctor first if you have any health concerns.
Zone training based on power is one of the most effective ways to develop cycling fitness. Unlike heart rate, power measures effort instantly and objectively. The key to it all is FTP — Functional Threshold Power. Here's how to calculate it and determine your power zones.
What is FTP?
FTP (Functional Threshold Power) is the maximum average power in watts you're able to sustain for 60 minutes without progressively fatiguing. It's your individual "lactate threshold" expressed in watts. The higher your FTP relative to body weight (W/kg), the better your endurance as a cyclist.
Approximate FTP/kg values for amateurs
- Beginner: below 2.5 W/kg
- Intermediate: 2.5-3.5 W/kg
- Advanced amateur: 3.5-4.5 W/kg
- Elite amateur / masters: 4.5-5.5 W/kg
- Pro peloton: above 6 W/kg
How to calculate FTP
There are several methods for determining FTP:
The 20-minute test (most popular)
Do a maximal effort for 20 minutes (after a solid warm-up). Multiply your average power from this test by 0.95 — that's your FTP. Example: an average of 250 W x 0.95 = 237.5 W FTP.
The ramp test
You gradually increase power every minute until failure. FTP = 75% of the maximum power reached in the last minute. This method is less psychologically exhausting and is popular on Zwift and TrainerRoad.
The 60-minute test
The most accurate, but also the most demanding. Your average power over 60 minutes is directly your FTP. Used by professionals and more experienced amateurs.
The 7 power zones in cycling (Coggan system)
The most popular zone system is Andy Coggan's 7-zone model:
- Zone 1 — Active recovery: <55% FTP — very easy pedaling, active rest
- Zone 2 — Endurance: 56-75% FTP — long rides you can hold a conversation during, building your base
- Zone 3 — Tempo: 76-90% FTP — a controlled effort you can sustain for 2-3 hours
- Zone 4 — Lactate threshold: 91-105% FTP — a hard, demanding ride, up to 60 min
- Zone 5 — VO2max: 106-120% FTP — intense intervals, 3-8 minutes
- Zone 6 — Anaerobic capacity: 121-150% FTP — short sprint-type efforts, 30 sec-2 min
- Zone 7 — Neuromuscular power: >150% FTP — maximal sprints, a few seconds
How to train using power zones
The key principle is "polarized training": 80% of your time in zones 1-2 (low intensity) and 20% in zones 4-6 (high intensity). Counterintuitively, spending too much time in zone 3 (the "gray zone") is less effective than a clear split between easy and hard sessions.
Sample training week
- Monday: rest or yoga
- Tuesday: intervals — 5 x 4 min in zone 5 (VO2max)
- Wednesday: 60 min in zone 2
- Thursday: 3 x 10 min in zone 4 (lactate threshold)
- Friday: recovery, zone 1
- Saturday: long ride, 3-4 hrs in zone 2
- Sunday: 90 min in zone 2, or rest
A power meter — is it worth the investment?
A power meter costs roughly a few hundred to a couple thousand dollars depending on type (pedals, crank, hub). For amateurs training 3+ times a week, it's a tool that pays for itself in training quality. Without one, apps like Zwift or Wahoo can estimate power based on other data, though with lower precision.
How Liczbnik's power zone calculator can help you train
Enter your FTP into Liczbnik.pl's power zone calculator, and it will automatically compute the wattage ranges for all 7 zones. You can also calculate your W/kg ratio by entering your body weight.
What is FTP in cycling?
FTP (Functional Threshold Power) is the maximum average power in watts a cyclist can sustain for 60 minutes. It's the basic indicator of endurance fitness in cycling and triathlon.
How do you estimate FTP without a power meter?
Without a power meter, you can estimate FTP based on effort tests on a trainer with an app (Zwift, Wahoo RGT), or use a model based on heart rate and a subjective rate of perceived exertion (RPE) scale.
How many power zones are there in cycling?
The most popular system is Coggan's 7 zones. There are also 5-zone (British Cycling) and 6-zone models. All of them use FTP as the reference point.
What does the W/kg metric mean?
W/kg (watts per kilogram of body weight) is a normalized measure of a cyclist's strength relative to body weight. It's especially important on climbs — the higher it is, the better your climbing performance.
How often should you retest FTP?
It's recommended to retest FTP every 4-8 weeks, or after finishing a training block. Testing too frequently is exhausting and unnecessary.
How does zone training differ from heart-rate training?
Power is objective and instant — it doesn't react to fatigue, temperature or caffeine the way heart rate does. Heart rate can lag as much as 1-2 minutes behind actual effort.
What is a ramp test?
A ramp test is a gradual increase in power every 1 minute until exhaustion. FTP is calculated as 75% of the average power in the last full minute. It's popular because it's less psychologically exhausting than the 20-minute test.
How do you train zone 2 on a bike?
Zone 2 is riding at a pace where you "could hold a conversation" — you can't sing, but you can speak in full sentences. This corresponds to 56-75% FTP or 60-70% HRmax. Long rides in zone 2 build your aerobic base.
Is zone 5 interval training safe for an amateur?
Yes, but it requires first building an aerobic base (a minimum of 4-6 weeks of zone 2 riding). Always precede intervals with a 10-15-minute warm-up.
What app do you recommend for cycling training?
TrainingPeaks, Intervals.icu (free), Zwift and Garmin Connect are the most popular tools for planning and analyzing zone-based training. Intervals.icu is especially valued by amateurs for its free access to advanced analytics.