Cycling FTP Power Zones Calculator (Coggan Zones)

How to use the Cycling FTP Power Zones Calculator (Coggan Zones)

1. Choose whether you know your FTP or have a 20-minute test result.
2. Enter your FTP, or your average power from the test.
3. Enter your weight to see watts per kilogram.
4. Read the seven zones in watts and use them to set training intensity.

Example

Worked example (FTP 250 W, 70 kg)

• Watts per kg: 3.57
• Zone 2 endurance: 140 to 188 W
• Zone 4 threshold: 228 to 263 W
• Zone 5 VO2 max: 265 to 300 W
• 20-minute test of 263 W: FTP of about 250 W (263 × 0.95 = 249.85)

Limitations

• The 95% rule is an estimate. Some riders’ true FTP is higher or lower.
• The zones are percentages of FTP, so they are only as good as your FTP.
• Heart rate, temperature and fatigue change how a given power feels.
• This is general fitness information, not medical advice.

Sources

• Coggan power levels (TrainingPeaks)

Rates and rules last checked against these sources on 2026-10-08.

About this tool

Functional threshold power, or FTP, is the highest power you can hold for about an hour. The Cycling FTP Power Zones Calculator turns it into the seven training zones in the widely used Coggan system, shows your watts per kilogram, and can estimate FTP from a 20-minute test as 95% of your average power. Zones are percentages of FTP, so a correct FTP matters more than anything else.

Also searched for as: ftp zones calculator, cycling power zones, coggan power zones, watts per kg calculator, training zones from ftp, ftp from 20 minute test.

Cycling FTP Power Zones Calculator (Coggan Zones) is part of ToolStack Hub's Calculators. It runs entirely in your browser, which keeps your data private and makes results instant. There is nothing to install and no account to create. There is no usage limit.

Frequently asked questions