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Cycling Power Zones Calculator

Calculate all 7 cycling training power zones from your FTP (Functional Threshold Power).

Reviewed October 7, 2026 Runs in your browser — inputs are never stored

Cycling Power Zones Calculator

Zone 1 — Active Recovery0–110 W
Zone 2 — Endurance112–150 W
Zone 3 — Tempo152–180 W
Zone 4 — Lactate Threshold182–210 W
Zone 5 — VO₂ Max212–240 W
Zone 6 — Anaerobic242–300 W
Zone 7 — Neuromuscular302–∞ W

This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.

About the Cycling Power Zones Calculator

The cycling power zones calculator divides training into seven zones based on your Functional Threshold Power (FTP) — the highest power you can sustain for about an hour — following Andrew Coggan’s widely used model. Power zones respond instantly to effort, unlike heart rate.

How to use it

  1. 1Enter your FTP in watts (from a 20-minute test × 0.95, or a ramp test).
  2. 2Read the watt range for each of the seven zones.

Worked example

with an FTP of 200 W, the endurance zone (56–75%) is 112–150 W and the threshold zone (91–105%) is 182–210 W.

Common use cases

  • Structuring power-based training
  • Setting smart-trainer workouts
  • Pacing time trials

Frequently asked questions

A:FTP is the highest average power you can sustain for approximately 60 minutes.

Reviewed for accuracy · Last updated October 7, 2026

Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).

CW

CalcWisee Editorial Team

Calculator development and formula review

CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.

Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards

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