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FTP Power Zones Calculator

Enter your FTP in watts to get your 7 Coggan power training zones.

How it is calculated

The only input is FTP in watts (above zero). Each zone boundary is FTP × percentage ÷ 100, rounded to the nearest watt, using the seven Coggan percentage bands: Z1 up to 55%, Z2 56–75%, Z3 76–90%, Z4 91–105%, Z5 106–120%, Z6 121–150% and Z7 above 150%. Each band starts at the whole percent after the previous one, so rounding can leave a small gap in watts between zones (for example 138 W then 140 W); a power reading in that gap belongs to the zone below. Z1 starts at 0 W and Z7 has no upper limit. The tool does not estimate FTP itself and uses the same percentages for every rider; it does not use heart rate zones.

Worked example

A rider with an FTP of 250 W. Z2 (Endurance): 56% × 250 = 140 W to 75% × 250 = 188 W. Z3 (Tempo): 190–225 W. Z4 (Threshold) runs from 91% × 250 = 227.5, rounded to 228 W, up to 105% × 250 = 262.5, rounded to 228–263 W. Z5 begins at 265 W, and Z7 starts at 378 W and goes on from there.

Try this example →

Common mistakes

  • Entering a 20-minute test average as FTP without applying the usual 95% factor, so every zone sits too high.
  • Using the wattage of one best-ever effort rather than a recent, well-tested value; zones built on an old FTP make easy days too hard.
  • Treating a zone edge as a hard wall. The zones are bands of percentages and rounding leaves small gaps, so a few watts either way is normal.
  • Training from these zones with a new power meter or a different one on another bike without checking that the readings match.
  • Mixing in zones from a heart-rate or lactate scheme; these are power zones only and the percentages are not interchangeable.

Sources

About this calculator

Functional Threshold Power (FTP) is the highest average power a cyclist can sustain for approximately one hour, and it's the reference point around which structured cycling training is built. Coach and physiologist Andrew Coggan developed a system that divides training intensity into seven power zones, each expressed as a percentage range of FTP, from easy "active recovery" riding up through neuromuscular sprint efforts far above threshold.

This calculator converts your FTP in watts into the actual watt ranges for all seven Coggan zones. It's a standard reference for competitive cyclists, triathletes, and their coaches using power meters to structure interval workouts, ensure training sessions target the intended physiological adaptation, and pace efforts consistently across different rides and race conditions — replacing perceived effort with an objective, repeatable number.

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Comments (1)

  • Editorial team

    These are Coggan's seven zones, so they only fit if your coach, app or plan uses the same model. Some systems use five or six zones with different cut-offs, and the same rider's zone names then mean different watt ranges. The separate threshold range line is Z4 and nothing else. Which zone model does your plan or training app use?

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