Power Zone Calculator — Training Zones from FTP
Calculate your seven power-based training zones from your FTP.
Use the FTP Calculator if you need to estimate this
How We Calculate This
Coggan Power Zones
The seven-zone model developed by Dr Andrew Coggan is the standard for power-based training. Each zone is a percentage range of FTP:
- Zone 1: <55% FTP — Active recovery
- Zone 2: 56-75% FTP — Endurance base building
- Zone 3: 76-90% FTP — Tempo / muscular endurance
- Zone 4: 91-105% FTP — Threshold / sustained power
- Zone 5: 106-120% FTP — VO2max intervals
- Zone 6: 121-150% FTP — Anaerobic capacity
- Zone 7: >150% FTP — Neuromuscular sprints
Frequently Asked Questions
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Last updated: 2025-02-20
All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.