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Bike power zones from FTP

Enter your FTP (functional threshold power) in watts, from a 20-minute test x 0.95 or from an app. The calculator lists the seven Coggan zones in watts.

In short

Coggan zones are percentages of FTP: Z2 Endurance is 56 to 75 %, Z4 Threshold 91 to 105 %. With an FTP of 200 W, Z2 is 112 to 150 W. Zones describe effort levels only.

Your zones

  1. Z1Active recoverybelow 55 % of FTPbelow 110 W
  2. Z2Endurance56 to 75 % of FTP112 W to 150 W
  3. Z3Tempo76 to 90 % of FTP152 W to 180 W
  4. Z4Threshold91 to 105 % of FTP182 W to 210 W
  5. Z5VO2 max106 to 120 % of FTP212 W to 240 W
  6. Z6Anaerobic capacity121 to 150 % of FTP242 W to 300 W
  7. Z7Neuromuscularabove 150 % of FTPabove 300 W

Zones describe effort levels only. Watts rounded to 1 W.