Power Training Zones Calculator
Use the cycling power training zones calculator
Coggan Power Training Zone Calculator
Your Power Zones:
Zone 1 (Active Recovery):
0 – 0 watts
Zone 2 (Endurance):
0 – 0 watts
Zone 3 (Tempo):
0 – 0 watts
Zone 4 (Lactate Threshold):
0 – 0 watts
Zone 5 (VO2 Max):
0 – 0 watts
Zone 6 (Anaerobic Capacity):
0 – 0 watts
Zone 7 (Neuromuscular Power):
0+ watts
Want to calculate your Heart Rate Training Zones?
Training zones reflect varying intensities of effort based on your power output, measured in watts. The most widely adopted system for training zones was developed by Dr. Andrew Coggan, which is applied in the calculator above. This system defines seven distinct zones:
- Active Recovery - Zone 1: (<55% of Functional Threshold Power, FTP)
- Low-intensity riding to promote recovery without stressing the muscles or cardiovascular system.
- Endurance - Zone 2: (56-75% FTP)
- This zone is used for long, steady rides and is essential for building aerobic fitness.
- Tempo - Zone 3: (76-90% FTP)
- Moderate intensity that can be sustained for extended periods. It’s not too hard but not easy, often used for improving endurance.
- Lactate Threshold - Zone 4: (91-105% FTP)
- Close to your maximum sustainable effort. Training here pushes your body’s ability to clear lactate and improve your overall threshold.
- VO2 Max- Zone 5: (106-120% FTP)
- High-intensity intervals that help increase your maximum oxygen uptake and improve your cardiovascular and muscular efficiency at high intensities.
- Anaerobic Capacity - Zone 6: (121-150% FTP)
- Short, high-intensity efforts designed to improve your ability to perform at maximal effort without oxygen.
- Neuromuscular Power - Zone 7: (Max Effort)
- Maximum-intensity sprints lasting a few seconds, focusing on developing pure strength and speed.
For more information on the importance of training zones and why it's essential to follow them, read the blog Why Sticking to Your Cycling Training Zones Matters.
How to Calculate Your FTP or Lactate Threshold Power
To set accurate cycling training zones, you’ll need to determine your Functional Threshold Power (FTP). If you’re familiar with this process, feel free to jump back up to the calculator and input your FTP.
For accurate results, you should repeat testing regularly to adjust zones as your fitness changes. While max heart rate testing can be done less frequently (once a year is often enough), FTP testing is more sensitive to fitness improvements and should be performed more often. If you’re using a power meter, testing also helps track your performance by measuring improvements in wattage over specific durations.
Here are the common FTP testing methods:
20-Minute FTP Test
This is one of the most popular methods:
- Perform a maximum-effort ride for 20 minutes.
- Calculate your FTP as 92–93% of your average power during this effort.
- (Optional) Include a short, near-maximal 3–5 minute effort before the 20-minute test to fatigue your anaerobic system, ensuring the results better reflect your aerobic capacity.
2x8-Minute FTP Test
This involves two maximum-effort intervals of 8 minutes each:
- Pace yourself so both intervals are sustainable.
- Take the average power from both intervals.
- Your FTP is approximately 90% of that average power.
Ramp Test
The ramp test gradually increases intensity until you can’t continue. Here’s how it works:
- Start at a very low intensity (less than 50% of your expected FTP).
- Increase the power in small steps (typically 20–25 watts per minute) until you reach exhaustion.
- Your Maximal Aerobic Power (MAP) is calculated as:
- Power of the last full stage completed + (Percentage of incomplete stage × Wattage increment).
- For example, if you completed 400W fully and got halfway through a 420W stage, your MAP would be 410W.
- Estimate your FTP as a percentage of MAP:
- Most cyclists use 75% of MAP as a starting point.
- Some prefer a higher estimate (e.g., 82.5%), depending on how their lactate threshold relates to their aerobic capacity.
Zwift and other platforms have ready-made ramp test sessions you can follow, often using ERG mode, which you can use to complete the test.
Why Testing Matters
FTP testing helps ensure your training zones are accurate, giving you better results from your workouts. With these protocols, you can determine your threshold power and track your fitness progress over time.