FTP & power zones calculator
One number. Seven zones. Smarter wattage.
Type your average watts from a 20-minute all-out test. We compute your FTP and split it into the 7 Coggan power zones — the standard for structured cycling training.
Your FTP is 238 W (3.40 W/kg). Train in the zones below to build threshold and aerobic capacity.
Find cycling eventsEach zone is a percent of FTP. Use them to dose effort across the week — most volume in Z2, with weekly stints in Z4 and Z5.
What is FTP?
FTP (Functional Threshold Power) is the highest average power you can sustain for one hour. It’s the gold-standard fitness metric for cycling. We estimate it as 95% of your average power over a 20-minute all-out test — the standard protocol from Andrew Coggan and Hunter Allen’s "Training and Racing with a Power Meter".
Effektsoner for ulike FTP
Watt-intervaller per sone ved ulike FTP. Finn raden nærmest din.
| FTP | Z1 | Z2 | Z3 | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 180 W | 0–99 | 99–135 | 137–162 | 164–189 | 191–216 | 218–270 | 272–∞ |
| 220 W | 0–121 | 121–165 | 167–198 | 200–231 | 233–264 | 266–330 | 332–∞ |
| 260 W | 0–143 | 143–195 | 198–234 | 237–273 | 276–312 | 315–390 | 393–∞ |
| 300 W | 0–165 | 165–225 | 228–270 | 273–315 | 318–360 | 363–450 | 453–∞ |
| 340 W | 0–187 | 187–255 | 258–306 | 309–357 | 360–408 | 411–510 | 513–∞ |
How to do a 20-minute FTP test
Warm up 15-20 minutes with progressive intensity, including 3 × 1 min hard. Then hit a flat road or trainer and ride at the highest sustainable power for 20 minutes — pace it like a long time trial. Cool down. Take 95% of your average power as FTP. Re-test every 6-8 weeks during a training block.
Methods & scientific referencesThe formulas and ranges above are grounded in the following peer-reviewed literature.
The formulas and ranges above are grounded in the following peer-reviewed literature.
- Allen H, Coggan AR, McGregor S (2019). Training and Racing with a Power Meter (3rd ed). VeloPress (book), ISBN 978-1-937715-93-9.
Reference for both the 95% × 20-min-power FTP estimate and the 7 power zones (active recovery → neuromuscular).
View book
Relaterte kalkulatorer
Verktøy som passer godt sammen med dette — åpne i en ny fane og fortsett å planlegge.
Plug in power, weight, gradient, surface and aero position. Get predicted speed, W/kg and split times over 40K and 100K — pure cycling physics.
Convert pace, finish time and distance for any race from 5K to ultra. Includes split times and predicted race times.
Type a recent race result and we predict your finish time at every standard distance — 5K, 10K, half marathon, marathon and beyond.
Combine your 1km run pace with station times to predict your HYROX finish — Pro, Open, Men, Women.
FAQ
Why 95% of 20-minute power?
A 20-minute effort overestimates one-hour-sustainable power because of anaerobic contribution. The 0.95 multiplier corrects for this. Works for most amateurs; very fit cyclists may need 0.93-0.94.
Do I need a power meter?
Yes — power-based training requires direct measurement. Indoor smart trainers measure power; outdoor needs a pedal-, crank- or hub-based meter. Heart-rate-only training uses different zones (see our heart rate zones calculator).
What is a good FTP?
Pure-watts numbers depend on body size; W/kg is the comparable metric. 2.5 W/kg is recreational, 3.5 W/kg is intermediate, 4.5+ W/kg is competitive amateur, and 5.5+ W/kg approaches professional level for males.
How often should I re-test?
Every 6-8 weeks during a training block. Don’t test more often — you need recovery between hard tests. Don’t test less — your zones will drift out of date.