Power zones for a 400W FTP
The seven Coggan power zones — the canonical zone model every power-meter-based training system uses — calculated for an FTP of 400 watts. Plus common workout targets (sweet spot, threshold, VO2max, over-unders) in watts so you don’t have to do arithmetic on the bike.
Coggan zones at 400W FTP
| Zone | Name | % FTP | Watts | Purpose |
|---|---|---|---|---|
| z1 | Active Recovery | 0–55% of FTP | 0–220 W | Promote recovery; shake out fatigue without adding load. |
| z2 | Endurance | 56–75% of FTP | 224–300 W | Build aerobic base — mitochondrial density, fat oxidation, capillary growth. |
| z3 | Tempo | 76–90% of FTP | 304–360 W | Extend endurance with a harder stimulus; race-pace for long events. |
| z4 | Lactate Threshold | 91–105% of FTP | 364–420 W | Raise FTP; improve lactate shuttling and sustainable power. |
| z5 | VO2max | 106–120% of FTP | 424–480 W | Increase maximal aerobic power; push VO2 ceiling. |
| z6 | Anaerobic Capacity | 121–150% of FTP | 484–600 W | Develop anaerobic system; critical for surges and attacks. |
| z7 | Neuromuscular Power | 151%+ of FTP | 604+ W | Train short-duration maximal efforts — sprints, jumps. |
Common workout targets at 400W FTP
These are the ranges you’ll see most often in structured training. Save this page or bookmark it as a quick reference.
Sweet Spot (88–94% FTP)
352–376 W
Threshold (95–100% FTP)
380–400 W
Over-unders (90% / 105%)
360–420 W
VO2max 3–5 min (110–120%)
440–480 W
30/30s (130–160%)
520–640 W
Recovery (≤55%)
≤ 220 W
Don’t know your FTP?
Draft a free training plan — we’ll suggest a starting FTP based on your experience and goal. When you start the 14-day trial we estimate the real number from your Strava power curve — no ramp test, no 20-minute test required.