FTP Power Zones Calculator

Structuring cycling training around one key number

Functional Threshold Power (FTP) - the highest power output sustainable for roughly one hour - serves as the reference point for the standard Coggan power zone system used to structure cycling interval training around specific physiological adaptations.

Worked example

For a 250W FTP:

Zone	Power Range
Zone 1 - Active Recovery	0-137 W
Zone 2 - Endurance	140-188 W
Zone 3 - Tempo	190-225 W
Zone 4 - Threshold	228-263 W
Zone 5 - VO2 Max	265-300 W
Zone 6 - Anaerobic	303-375 W
Zone 7 - Neuromuscular	378+ W

Each zone targets different physiological adaptations - Zone 2 builds aerobic base and fat-burning efficiency over long, steady rides, while Zone 5 and above develop the anaerobic and neuromuscular power needed for short, hard efforts and sprints.