FTP Training Zone Calculator
A free, browser-based calculator. Runs entirely in your browser — no sign up, nothing stored.
100% FreeRuns in your browserBasic
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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.
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.
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
How do I find my FTP?
Commonly ~95% of your best 20-minute power, or from a ramp test on a smart trainer.
Related tools
Tip: Enter any known values to calculate the remaining results.
All calculations run in your browser. Your inputs are never saved or transmitted.