Cycling Power Training Zones Calculator
Use our 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 know your BMR and Daily Calories?
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 we've applied in our 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 our blog Why Sticking to Your Cycling Training Zones Matters.