FTP Training Zone Calculator

Calculates cycling power training zones from functional threshold power using Coggan zones.

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FTP(W)

Result

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Estimate only — real results depend on terrain, weather, fatigue, conditions and individual fitness. Not medical or coaching advice.

Before you rely on this: First-pass guide only. Verify safety-critical or regulated work against the relevant standards, your project requirements and a qualified professional.

How to use this calculator

Enter your FTP (functional threshold power) in watts.
Read your seven Coggan training zones.

How it works

Each zone is a percentage band of FTP (Coggan): Z1 ≤55% up to Z7 >150%.

Worked example

FTP 250 W. Z2 Endurance ≈ 140–188 W; Z4 Threshold ≈ 228–263 W.

Common mistakes

Setting FTP from a single good day — retest properly, since an inflated FTP makes every zone too hard.
Treating the zones as rigid — they are guides, and a few watts either side is fine.

Tips

Times are estimates only — not medical or coaching advice. Always train safely and follow event rules.
Distances are editable: choose “Custom…” to enter your own course lengths.

Frequently asked questions

What is FTP?

Functional Threshold Power is the highest power you can hold for about an hour; training zones are set as percentages of it.

How do I test my FTP?

A common field test sets FTP at 95% of your average power from an all-out 20-minute effort, done fresh after a good warm-up.

How do I find my FTP?

Commonly ~95% of your best 20-minute power, or from a ramp test on a smart trainer.

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Cite this tool

Zerdly. (2026). FTP Training Zone Calculator. Retrieved from https://www.zerdly.com/tools/ftp-zone-calculator/

Tip: Enter any known values to calculate the remaining results.

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