What are power zones?

Power zones are ranges of wattage that correspond to different training intensities and physiological adaptations. The standard model uses 7 zones based on your FTP.

How are power zones different from HR zones?

Power zones respond instantly to effort changes, while heart rate lags by 30-60 seconds. Power is also unaffected by temperature, fatigue, caffeine or stress, making it more reliable for training.

Which zone should I train in most?

Most training (60-80%) should be in Zone 2 (endurance). The remaining time is split between higher zones depending on your goals and training phase.

Do I need a power meter?

Yes, a power meter or smart trainer is needed to train with power zones. Modern options start from around 200 for a crank or pedal-based meter.

BikeCalcs

Power Zone Calculator — Training Zones from FTP

Calculate your power-based training zones from your FTP.

Your FTP

Functional Threshold Power — your best average power for ~1 hour

Body Weight

Used to calculate watts per kilogram (W/kg) for climbing ability

Zone ModelCoggan is standard; polarised suits high-volume training; sweet spot maximises gains per hour

How We Calculate This

Power Zone Models

This calculator supports three popular zone models:

Coggan 7-zone: The standard model by Dr Andrew Coggan. Seven zones from recovery to neuromuscular sprints.
Polarised 3-zone: Used in polarised training — most time in Zone 1, minimal in Zone 2, hard intervals in Zone 3.
Sweet Spot 5-zone: Emphasises the sweet spot (84-97% FTP) as the most efficient training intensity.

Watts per kilo

W/kg is the key metric for climbing performance. Enter your weight to see your power-to-weight ratio alongside your zones.

Frequently Asked Questions

Related Calculators

FTP Calculator

Estimate your Functional Threshold Power from test results.

Heart Rate Zone Calculator

Calculate heart rate training zones from max or threshold HR.

Calorie Burn Calculator

Estimate calories burned cycling based on power, weight and duration.

TSS Calculator

Calculate Training Stress Score from power and duration.

Training Load Calculator

Track acute and chronic training load over time.

Last updated: 2025-02-20

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.