FTP Power Zones Calculator

About this calculator

Functional Threshold Power (FTP) is the highest average power a cyclist can sustain for approximately one hour, and it's the reference point around which structured cycling training is built. Coach and physiologist Andrew Coggan developed a system that divides training intensity into seven power zones, each expressed as a percentage range of FTP, from easy "active recovery" riding up through neuromuscular sprint efforts far above threshold.

This calculator converts your FTP in watts into the actual watt ranges for all seven Coggan zones. It's a standard reference for competitive cyclists, triathletes, and their coaches using power meters to structure interval workouts, ensure training sessions target the intended physiological adaptation, and pace efforts consistently across different rides and race conditions — replacing perceived effort with an objective, repeatable number.