Coggan power zones calculator,
precomputed for every FTP.
Pick your FTP. Get the full seven-zone breakdown in watts — plus sweet spot, threshold, VO2max, and over-under targets. No arithmetic on the bike. Updated for 2026.
The seven Coggan power zones
Cycling power zones divide effort into seven bands, each a fixed percentage of your FTP and each training a different system — from all-day aerobic base in Zone 2 to maximal sprints in Zone 7. Because the bands are percentages, one number sets all seven: change your FTP and every range scales with it. The table below shows the model at a 250W FTP reference; enter your own FTP for your exact watts.
| Zone | Name | % FTP | Watts | Purpose |
|---|---|---|---|---|
| z1 | Active Recovery | 0–55% of FTP | 0–138 W | Promote recovery; shake out fatigue without adding load. |
| z2 | Endurance | 56–75% of FTP | 140–188 W | Build aerobic base — mitochondrial density, fat oxidation, capillary growth. |
| z3 | Tempo | 76–90% of FTP | 190–225 W | Extend endurance with a harder stimulus; race-pace for long events. |
| z4 | Lactate Threshold | 91–105% of FTP | 228–263 W | Raise FTP; improve lactate shuttling and sustainable power. |
| z5 | VO2max | 106–120% of FTP | 265–300 W | Increase maximal aerobic power; push VO2 ceiling. |
| z6 | Anaerobic Capacity | 121–150% of FTP | 303–375 W | Develop anaerobic system; critical for surges and attacks. |
| z7 | Neuromuscular Power | 151%+ of FTP | 378+ W | Train short-duration maximal efforts — sprints, jumps. |
Watts shown for a 250W FTP. These are the canonical Coggan bands — the same seven-zone model TrainingPeaks, Zwift, and WKO use — and the same zone math AdaptCycling trains you against.
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Power zones, answered
What are the seven cycling power zones?
The Coggan model splits effort into seven zones set as fixed percentages of your FTP: Active Recovery (Z1), Endurance (Z2), Tempo (Z3), Lactate Threshold (Z4), VO2max (Z5), Anaerobic Capacity (Z6), and Neuromuscular Power (Z7). Each targets a different physiological system, from all-day aerobic base at the bottom to short maximal sprints at the top.
How do I calculate my power zones?
Every zone is a percentage band of your FTP, so you only need one number. Enter your FTP above and this calculator multiplies it through each Coggan band — for example Endurance is 56–75% of FTP and Threshold is 91–105% — and rounds to the nearest watt. No test-week math on the bike.
Do my power zones change when my FTP changes?
Yes — the percentages stay fixed but the watt ranges scale with FTP. If your FTP rises from 250W to 265W, every zone shifts up proportionally, which is why keeping your FTP current matters more than any single workout. Recalculate whenever you retest or your power curve moves.
Are these the same Coggan zones TrainingPeaks and Zwift use?
Yes. The seven-zone model here is Dr. Andrew Coggan's, the same power-zone framework used across TrainingPeaks, Zwift, WKO, and most structured-training platforms. The boundaries route through the same zone math AdaptCycling's coach uses to classify your rides, so what you see here matches what the app trains you against.
Should I train by power zones or heart-rate zones?
Power zones respond instantly and aren't distorted by heat, fatigue, or cardiovascular drift, so if you ride with a power meter, anchor your training to power. Heart-rate zones still work as a backup and for easy-day discipline, but they lag effort and drift over long rides. If you only have heart rate, set those zones from a real observed max rather than an age formula.