Coggan power zones calculator,
in watts for your FTP.
Type your FTP and the seven zones fill in as you type, plus sweet spot, threshold, VO2max and over-under targets. No arithmetic on the bike.
The seven Coggan power zones
Seven bands, each a fixed percentage of your FTP, 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.
| Name | % FTP | Watts |
|---|---|---|
| z1Active Recovery | 0–55% | 0–138 W |
| z2Endurance | 56–75% | 140–188 W |
| z3Tempo | 76–90% | 190–225 W |
| z4Lactate Threshold | 91–105% | 228–263 W |
| z5VO2max | 106–120% | 265–300 W |
| z6Anaerobic Capacity | 121–150% | 303–375 W |
| z7Neuromuscular Power | 151%+ | 378+ W |
Watts for a 250W reference FTP. Type yours above to replace them. Coggan bands, the same seven-zone model TrainingPeaks, Zwift and WKO use.
Common workout targets in %FTP
Sweet spot, threshold, VO2max, over-unders, anaerobic and recovery, shown in watts for a 250W reference FTP.
What an FTP is worth in W/kg
Absolute watts don't set a category on their own — what matters on a climb is power-to-weight. Here is the W/kg and the percentile a 250W FTP earns four reference riders, against cyclists who train with a power meter. Add your weight above to replace them with yours.
| Rider | W/kg | Percentile | Where that sits |
|---|---|---|---|
| 60 kg man | 4.17 | 76th | Strong Amateur |
| 70 kg man | 3.57 | 48th | Trained |
| 80 kg man | 3.13 | 27th | Recreational |
| 90 kg man | 2.78 | 15th | Recreational |
| 60 kg woman | 4.17 | 82nd | Strong Amateur |
| 70 kg woman | 3.57 | 48th | Trained |
| 80 kg woman | 3.13 | 31st | Trained |
| 90 kg woman | 2.78 | 19th | Recreational |
Full pages for common FTPs
Each one has the seven zones, six sessions in watts, and where that FTP places you.
Have a ride file? Audit it against these zones.
Upload one FIT file and the free ride audit reads time in every zone above, normalized power, drift and the reps — no account.
Don’t know your FTP?
Connect your rides and we’ll estimate a starting FTP from your profile or your experience and weekly hours. As you ride during your free 14-day trial, we read your power curve and refine it — no ramp test required. Analyze my training →
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 the power zone 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.
What percentage of FTP is sweet spot?
Sweet spot is 88–94% of FTP — the top of Tempo through the bottom of Lactate Threshold. It sits just under the Coggan Z4 band (91–105%) on purpose: it buys most of the threshold adaptation for a fraction of the fatigue, which is why it carries so much of a time-limited rider's week. At a 250W FTP that is 220–235W.
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.