Cycling Power Zones Calculator — FTP and Coggan training zones Z1–Z6

FTP (Functional Threshold Power) is the maximum power a cyclist can sustain for 60 minutes. The 20-minute test: ride at maximum effort for 20 minutes, multiply the result by 0.95. Example: 250 W for 20 min → FTP = 250 × 0.95 = 238 W. Tests are available in Zwift, TrainingPeaks and Garmin apps.

Coggan power zones: Z1 (0–55% FTP) — recovery; Z2 (56–75%) — endurance; Z3 (76–90%) — tempo; Z4 (91–105%) — lactate threshold; Z5 (106–120%) — VO2max; Z6 (>120%) — anaerobic capacity. Each zone targets a different physiological adaptation.

Power-to-weight (W/kg) = FTP / body weight. The key metric in climbing. Indicative values: <2.0 beginner; 2.0–3.0 recreational; 3.0–4.0 advanced; 4.0–5.0 elite amateur; >5.0 professional. Grand Tour professionals achieve 5.5–6.2 W/kg.

FTP grows through systematic training: threshold sessions (sweetspot, 88–93% FTP, 2–3× per week), VO2max intervals (Z5, 3–8 min × 4–8 repeats), long Z2 rides. Typical gains are 5–15% over an 8–12 week training block.

FTP should be retested every 6–12 weeks or after each training block. Test after at least 2 rest days, not after a hard training week. Zwift and Garmin apps offer automatic FTP estimation from training data.

Power zones are more precise — power is measured instantly and does not depend on conditions (heat, fatigue, caffeine). Heart rate lags 30–60 seconds and is affected by many external factors. Professional cyclists use a power meter as the primary training tool.

Pedal-based (Favero Assioma — approx. €700), crank-based (Stages, 4iiii — €400–600), smart trainers (Wahoo Kickr — approx. €600). Best value for recreational cyclists: Favero Assioma pedals or Wahoo Kickr Core smart trainer.

Women: 100–180 W (2.0–3.0 W/kg); men: 150–300 W (2.5–4.0 W/kg). Competitive amateur cyclists reach 250–350 W (3.5–4.5 W/kg). FTP depends on genetics but primarily on training consistency.

Yes — indoor training with Zwift, Wahoo RGT or TrainerRoad is highly effective. No traffic stops and controlled conditions allow more intense training. 2–3 hours of quality indoor training can replace 4–5 hours of outdoor riding in terms of physiological effect.

Z2 — you can hold a conversation; Z3 — conversation is hard but possible; Z4 — you can say only a few words; Z5 — breathing very hard for 3–8 min; Z6 — maximum sprint, unsustainable beyond 1–2 min. Races require mostly Z2–Z4 with attacks in Z5–Z6.