Cycling Power Zones Calculator
Enter your FTP (functional threshold power) to get all 7 Coggan power training zones in watts — plus cycling-specific heart rate zones from your LTHR. Free, private, runs entirely in your browser.
Don't know your FTP? Estimate it from a 20-minute test
Ride as hard as you can sustain for 20 minutes, take the average power, then multiply by 0.95 — the classic Coggan/Allen protocol.
Your 7 power zones
| Zone | Name | % of FTP | Watts | Feels like / typical use |
|---|
What zone is this effort?
Don't know your LTHR? Rough estimate from max HR
Honest caveat: this is a rough coaching estimate, not a measurement. LTHR is best measured with a 30-minute time trial (average HR of the last 20 minutes).
Your cycling HR zones
| Zone | Name | % of LTHR | BPM | Notes |
|---|
→ General heart rate zones for running, swimming, Karvonen, % of max HR or Maffetone: use our Heart Rate Zone Lab (5 methods side by side).
→ This tool is cycling-specific: the 7 FTP power zones are the hero; the HR tab covers only Coggan's 5 cycling HR levels from LTHR.
→ Want watts per kilo? See Power-to-Weight Ratio Calculator.
How the zones are calculated
Frequently asked questions
What is FTP in cycling?
FTP (functional threshold power) is the highest power, in watts, you can sustain for about one hour. All seven cycling power zones are calculated as percentages of this number, so an accurate FTP is the foundation of power-based training.
What are the 7 Coggan cycling power zones?
Zone 1 Active Recovery (<55% FTP), Zone 2 Endurance (56–75%), Zone 3 Tempo (76–90%), Zone 4 Lactate Threshold (91–105%), Zone 5 VO2max (106–120%), Zone 6 Anaerobic Capacity (121–150%), and Zone 7 Neuromuscular Power (>150%). These are the classic levels from Coggan & Allen's Training and Racing with a Power Meter, as used by TrainingPeaks.
How are cycling power zones calculated from FTP?
Multiply your FTP by each zone's percentage bounds and round to the nearest watt. For example, with an FTP of 250 W: Zone 2 Endurance is 140–188 W (56–75%), Zone 4 Lactate Threshold is 228–263 W (91–105%), and Zone 7 Neuromuscular Power is anything above 375 W (>150%). This calculator does the full table instantly.
How can I estimate FTP without a lab test?
Ride as hard as you can sustain for 20 minutes, take the average power, and multiply by 0.95 — the classic Coggan/Allen field protocol. For example, a 280 W 20-minute average estimates an FTP of 266 W. Retest every 6–8 weeks as fitness changes.
What is LTHR and how do I find it?
LTHR (lactate threshold heart rate) is the heart rate you can sustain at threshold effort. Measure it with a 30-minute time trial: your average heart rate over the last 20 minutes is a good LTHR estimate. As a rough fallback, max heart rate × 0.90 approximates it — e.g. 190 bpm max × 0.90 ≈ 171 bpm — but this is only an estimate, not a measurement.
What are the cycling heart rate zones based on LTHR?
Coggan's cycling HR table has 5 levels as percentages of LTHR: H1 Recovery (<68%), H2 Aerobic Base (69–83%), H3 Tempo (84–94%), H4 Threshold (95–105%), and H5 VO2max+ (>106%). For example, with an LTHR of 160 bpm, Zone 2 is 110–133 bpm and Zone 4 is 152–168 bpm.
Why are there only 5 heart rate zones but 7 power zones?
Heart rate responds too slowly to guide the short, maximal efforts of power zones 6 (Anaerobic Capacity) and 7 (Neuromuscular Power), and it drifts with heat, fatigue, and dehydration. That is why the Coggan model defines no HR targets above Zone 5 — use power or perceived exertion for those efforts.
Free tool by NRTechStudio