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Enter your FTP in watts and instantly see all 7 Coggan power zones (Z1 to Z7) with exact watt ranges, so you know the target output for each interval.

📘 How to Use

  1. Enter your FTP (Functional Threshold Power) in watts
  2. Read the watt range for each of the 7 zones, Z1 through Z7

Cycling Power Zone Calculator

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Use the FTP estimated from a recent 20-minute test or race effort.

※ Zones follow the Coggan/Allen 7-zone model (% of FTP).

※ Optimal output varies with fitness, temperature and fatigue.

monitoring Power Zones

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Cycling Power Zone Calculator | Turn Your FTP Into 7 Training Zones

Enter your FTP in watts and see all 7 Coggan/Allen power zones (Z1 to Z7) with their exact watt ranges. Every zone boundary is derived from your FTP, so you get the target output for each interval in one glance.

💡 About this tool

If you train with a power meter, you constantly need to know "what's my tempo wattage at today's FTP?" or "where does my VO2 max interval start?". Because every zone boundary is a percentage of FTP, the moment your FTP changes you have to recompute all seven zones again.

This calculator takes a single FTP value and lays out the watt ranges from Z1 (Active Recovery) up to Z7 (Neuromuscular Power) instantly. It saves you the back-and-forth math when you key zones into a bike computer or smart trainer, print them for the pain cave, or share a session plan with a coach or training partner. Bump your FTP after a retest and one number rewrites the whole table.

Boundaries are calculated as a percentage of FTP (Z1 ≤55%, Z2 56–75%, Z3 76–90%, Z4 91–105%, Z5 106–120%, Z6 121–150%, Z7 >151%) ※.

🧐 Frequently Asked Questions

How do I find my FTP? The classic method is a 20-minute all-out test: record your average power over 20 minutes and take 95% of it as your FTP, because the power you can hold for 20 minutes is roughly 5% higher than what you can sustain for an hour ※. Many riders ride a hard 5-minute effort beforehand to drain anaerobic reserves and get a cleaner reading.

Which zone model do the percentages follow? They follow the 7-zone model defined by Hunter Allen and Andrew Coggan, the most widely used framework for power-based training.

Why do some watt values touch at the boundary? Each watt figure is FTP × percentage, rounded to the nearest whole watt. Adjacent zones are continuous in the underlying percentages (for example 75% and 76%), so rounding can land the same integer on both sides of a boundary.

If my FTP improves, do I just re-enter it? Yes. Type the new FTP and all seven zone ranges recalculate. If you retest several times a season, update it each time.

Why are Z1 and Z7 open-ended? Z1 is defined as anything up to 55% of FTP (no lower bound) and Z7 as anything above 151% (no upper bound). Z7 covers all-out sprints of a few seconds, which the model deliberately leaves uncapped.

📚 Why power beat heart rate

The model went mainstream with Allen and Coggan's book Training and Racing with a Power Meter (first edition, 2006). Before that, endurance training was usually anchored to heart rate — but heart rate drifts with temperature, hydration and fatigue, and lags the effort by seconds to minutes. Power reports exactly what you put through the pedals the instant you push, and that immediacy is what makes fixed percentage zones workable in the first place.

That is also why indoor platforms like Zwift build structured workouts around these same zones: a smart trainer can hold you at a precise wattage that a heart-rate target never could. Keep in mind that even at one FTP your real ceiling shifts with form, heat and fatigue on the day, so treat the table as a target, not a guarantee ※.