Cycling
Cycling Power Zones
Turn your FTP into the seven Coggan training zones, from active recovery to neuromuscular.
Free · instant · no sign-upDeterministic
Result
FTP250W
Functional Threshold Power.
| Zone | Name | Power (W) |
|---|---|---|
| Zone 1 | Active recovery | ≤ 138 |
| Zone 2 | Endurance | 140–188 |
| Zone 3 | Tempo | 190–225 |
| Zone 4 | Threshold | 228–263 |
| Zone 5 | VO₂max | 265–300 |
| Zone 6 | Anaerobic | 303–375 |
| Zone 7 | Neuromuscular | > 375 |
Coggan power zones (% of FTP).
The formula
Coggan power zones
each zone = a fixed % band of FTP
Source: Allen & Coggan, "Training and Racing with a Power Meter"
What it means
- Power zones make every session purposeful — you know whether you are building base, tempo or top-end.
- Anchored to FTP, they stay personal.
Limitations
- Only as good as your FTP figure — retest as you get fitter.
Educational only
This is a deterministic tool: the same inputs always give the same result. It is for learning and planning, not a substitute for coaching or measurement.
Keep exploring
Follow the threads from this tool into the wider knowledge base.