Cycling Power Zones Calculator
Our cycling calculator computes cycling power zones instantly. Get accurate stats with historical comparisons and benchmarks.
Reviewed by Sher, Sports Science & Nutrition Specialist
Formula
Zone Power = FTP x Zone Percentage
Power zones are calculated as percentages of Functional Threshold Power (FTP). The Coggan model uses 7 zones from less than 55% to over 150% of FTP. The Polarized model uses 3 zones split at approximately 80% and 105% of FTP.
Worked Examples
Example 1: Coggan Power Zones for 250W FTP
Problem:A 75 kg cyclist has an FTP of 250W. Calculate all 7 Coggan power zones and W/kg.
Solution:FTP/kg = 250 / 75 = 3.33 W/kg (Cat 3-4 Racer)\nZ1: 0-137W (Active Recovery)\nZ2: 138-187W (Endurance)\nZ3: 188-225W (Tempo)\nZ4: 226-262W (Threshold)\nZ5: 263-300W (VO2max)\nZ6: 301-375W (Anaerobic)\nZ7: 376W+ (Neuromuscular)\nSweet Spot: 220-235W
Result:Z4 (Threshold): 226-262W | FTP/kg: 3.33 | Level: Cat 3-4 Racer
Example 2: Polarized Model Zone Setup
Problem:Same cyclist (250W FTP) wants polarized training zones. Calculate the three intensity zones.
Solution:Zone 1 (Low): 0-200W (below 80% FTP)\nZone 2 (Moderate): 200-262W (80-105% FTP)\nZone 3 (High): 262W+ (above 105% FTP)\nTraining distribution: 80% in Z1, 5% in Z2, 15% in Z3\nFor 10h/week: 8h easy, 0.5h moderate, 1.5h hard
Result:Z1: 0-200W (80% of time) | Z2: 200-262W (5%) | Z3: 262W+ (15%)
Frequently Asked Questions
What is FTP and how do I determine mine for power zone calculations?
Functional Threshold Power (FTP) is defined as the highest average power you can sustain for approximately one hour. It serves as the anchor point for all power-based training zones. The most common field test is a 20-minute all-out time trial effort, with FTP estimated as 95 percent of the 20-minute average power. More advanced methods include the 2x8 minute test, ramp tests, or the 3-minute and 12-minute dual test protocol. Indoor smart trainers can also perform automated FTP tests with precise power measurement. For the most accurate results, test on a day when you are rested and fueled, after a standardized warm-up. Retest every 4 to 8 weeks as your fitness changes, because training zones based on an outdated FTP will be either too easy or too hard.
What are the Coggan power training zones and what do they target?
The Coggan Classic model, developed by Dr. Andrew Coggan, divides cycling intensity into seven distinct zones based on percentage of FTP. Zone 1 (below 55% FTP) is Active Recovery for easy spinning. Zone 2 (56-75%) is Endurance for building aerobic base. Zone 3 (76-90%) is Tempo for improving muscular endurance. Zone 4 (91-105%) is Lactate Threshold for raising sustainable power. Zone 5 (106-120%) is VO2max for improving maximum oxygen uptake. Zone 6 (121-150%) is Anaerobic Capacity for short, hard efforts. Zone 7 (above 150%) is Neuromuscular Power for maximum sprints. Each zone produces specific physiological adaptations, and a well-structured training plan includes time in multiple zones with appropriate recovery between hard sessions.
What is Training Stress Score and how does it relate to power zones?
Training Stress Score (TSS) is a metric developed by Dr. Andrew Coggan that quantifies the total training load of a workout based on its intensity and duration. TSS is calculated using the formula: TSS = (duration in seconds x normalized power x intensity factor) divided by (FTP x 3600) times 100. One hour at FTP produces a TSS of exactly 100. Easy endurance rides of 2 hours might generate 80 to 120 TSS, while a hard interval session of 90 minutes might produce 100 to 130 TSS. Short but intense criterium races can produce 80 to 100 TSS in under an hour. Weekly TSS targets depend on training phase: base building might aim for 400 to 600 TSS per week, while peak racing periods might reach 700 to 900 TSS. Monitoring cumulative TSS helps prevent overtraining by tracking overall training load.
How do power zones differ from heart rate zones for training?
Power zones provide an instantaneous, objective measure of work output that does not drift with fatigue, heat, or dehydration, making them superior for prescribing and monitoring workout intensity. Heart rate zones reflect the cardiovascular response to exercise, which lags behind changes in power by 30 to 60 seconds and is influenced by many non-exercise factors. For interval training with efforts shorter than 3 minutes, heart rate cannot respond quickly enough to be useful, while power immediately shows the work being done. However, heart rate zones remain valuable for monitoring overall physiological stress and detecting fatigue patterns. The ideal training approach uses power as the primary intensity metric during workouts and heart rate as a secondary indicator of how the body is responding to the workload. This dual approach provides both objective performance data and physiological feedback.
References
Reviewed by Sher, Sports Science & Nutrition Specialist · Editorial policy