Cycling Power Zone Calculator
Calculate cycling training zones based on FTP with multiple models. Enter values for instant results with step-by-step formulas.
Worked Examples
Example 1: Beginner Cyclist Zone Setup
Problem: A new cyclist completes an FTP test at 180W, weighing 80kg. Set up training zones using Coggan model and create a beginner training plan.
Solution: FTP Analysis:\n- FTP: 180W\n- Weight: 80kg\n- W/kg: 2.25 (Beginner level)\n\nCoggan 7-Zone Calculation:\n\nZone 1 (Recovery): <99W (<55% FTP)\nZone 2 (Endurance): 101-135W (56-75%)\nZone 3 (Tempo): 137-162W (76-90%)\nZone 4 (Threshold): 164-189W (91-105%)\nZone 5 (VO2max): 191-216W (106-120%)\nZone 6 (Anaerobic): 218-270W (121-150%)\nZone 7 (Neuromuscular): >270W (>150%)\n\nBeginner Training Plan (8 weeks):\n\nWeek 1-4: Base Building\n- 3-4 rides/week, 45-90 minutes\n- 90% in Zone 2 (101-135W)\n- Focus: building aerobic foundation\n- Goal: Comfortable at Z2 for 90+ minutes\n\nWeek 5-8: Introduction to Intensity\n- 4 rides/week\n- 1x per week: Sweet spot intervals\n 2ร15 min at 152-169W (84-94% FTP)\n- Rest in Zone 2\n- Retest FTP at week 8\n\nExpected improvement: 5-15% FTP increase possi
Result: 180W FTP = 2.25 W/kg | Zones set | Focus on Zone 2 base building | Retest in 8 weeks
Example 2: Experienced Racer Zone Refinement
Problem: A Cat 3 racer has 280W FTP at 70kg (4.0 W/kg). They want to prepare for a hilly road race. Analyze zones and create a periodized 12-week plan.
Solution: Profile Analysis:\n- FTP: 280W (4.0 W/kg)\n- Category: Strong / Cat 3\n- Race demands: Sustained climbing, attacks, threshold efforts\n\nCoggan Zones:\nZ1: <154W | Z2: 157-210W | Z3: 213-252W\nZ4: 255-294W | Z5: 297-336W | Z6: 339-420W | Z7: >420W\n\n12-Week Periodization:\n\nPhase 1: Base (Weeks 1-4)\n- Weekly TSS: 400-500\n- 2x long Z2 rides (2-3 hrs at 157-210W)\n- 1x tempo ride (Z3 intervals)\n- 1x easy recovery\n- Goal: Aerobic foundation\n\nPhase 2: Build (Weeks 5-8)\n- Weekly TSS: 500-600\n- 1x VO2max intervals (5ร4min at 310-330W)\n- 1x Sweet Spot (3ร20min at 240-265W)\n- 1x long endurance ride\n- 1x group ride for race simulation\n- Goal: Raise FTP, improve repeatability\n\nPhase 3: Specialty (Weeks 9-11)\n- Race-specific intervals\n- Climbing repeats: 4ร8min at Z4-Z5\n- Attack si
Result: 280W (4.0 W/kg) Cat 3 | 12-week periodized plan | Target 290-300W FTP for race
Example 3: Time-Crunched Athlete Optimization
Problem: A busy professional has only 6 hours/week for training. Current FTP: 220W at 72kg (3.06 W/kg). Maximize improvement with limited time using sweet spot approach.
Solution: Situation Analysis:\n- Available time: 6 hours/week\n- Current: 220W FTP, 3.06 W/kg\n- Challenge: Limited volume for traditional base building\n\nSweet Spot Zone Focus:\n- Sweet Spot range: 185-213W (84-97% FTP)\n- This zone provides best adaptation per time unit\n\nOptimized 6-Hour Week:\n\nTuesday (1 hr): Sweet Spot Intervals\n- Warm-up: 15 min progressive to Z2\n- Main: 2ร20 min at 190-205W (3 min recovery)\n- Cool-down: 10 min easy\n\nThursday (1.5 hr): VO2max + Endurance\n- Warm-up: 15 min\n- Main: 5ร3 min at 250-265W (Z5), 3 min recovery\n- Fill: 30 min Z2\n- Cool-down: 10 min\n\nSaturday (2.5 hr): Long Sweet Spot\n- Warm-up: 20 min\n- Main: 3ร25 min at 190-200W (5 min recovery)\n- Fill remaining time in Z2\n\nSunday (1 hr): Recovery or Easy Spin\n- Z1 only, <120W\n- Active recovery\
Result: 6 hrs/week max | Sweet spot focus | 235-245W target in 8 weeks | Time-efficient intervals
Frequently Asked Questions
What is FTP (Functional Threshold Power)?
FTP is the highest power you can sustain for approximately one hour. It's the gold standard metric for cycling fitness and the basis for training zone calculations. Test via 20-minute all-out effort (FTP โ 95% of 20-min power) or ramp test.
How are power zones calculated?
Power zones are percentages of FTP. For example, in the Coggan model, Zone 2 (Endurance) is 56-75% of FTP. If your FTP is 250W, Zone 2 is 140-188W. Different models use different zone boundaries and numbers of zones.
What's the difference between zone models?
Coggan 7-zone is most detailed, good for structured training. Polarized 3-zone emphasizes easy/hard distribution. Sweet Spot focuses on the 84-97% FTP range for time-efficient training. Choose based on training philosophy and experience.
How much time should I spend in each zone?
Classic distribution: 75-80% in Zones 1-2 (easy), 5-10% in Zone 3 (tempo), 10-15% in Zones 4-7 (hard). Polarized approach: 80% easy, 0% moderate, 20% hard. Sweet spot shifts more time to Zone 3. Periodization varies this.
How do I calculate cycling power output?
Power (watts) = force x velocity. On a bike, it depends on weight, speed, gradient, and air resistance. Functional Threshold Power (FTP) is the max power sustainable for one hour. Training zones are based on FTP percentages. Power meters provide direct measurement.
How do I get the most accurate result?
Enter values as precisely as possible using the correct units for each field. Check that you have selected the right unit (e.g. kilograms vs pounds, meters vs feet) before calculating. Rounding inputs early can reduce output precision.