Cycling FTP Power Zones Calculator
Training zones from your Functional Threshold Power.
Enter your values
ⓘ Live results
Results
- Z1 Active recovery
- 0-138 W
- Z2 Endurance
- 138-188 W
- Z3 Tempo
- 188-225 W
- Z4 Threshold
- 225-263 W
- Z5 VO2max
- 263-300 W
- Z6 Anaerobic
- 300-375 W
- Z7 Neuromuscular
- 375-+ W
Quick answer
Power zones are set as percentages of FTP, ranging from active recovery below 55% to neuromuscular power above 150%.
zone bounds = FTP x standard % ranges
How to use the Cycling FTP Power Zones Calculator
- 1Enter your Functional Threshold Power from a 20-minute or ramp test.
- 2Each zone targets a different physiological adaptation, from fat burning to sprint power.
- 3Retest FTP every 6-8 weeks as fitness changes so zones stay accurate.
Worked example
Using the values the calculator loads with:
Inputs
- FTP250 W
Results
- Z1 Active recovery0-138 W
- Z2 Endurance138-188 W
- Z3 Tempo188-225 W
- Z4 Threshold225-263 W
- Z5 VO2max263-300 W
- Z6 Anaerobic300-375 W
- Z7 Neuromuscular375-+ W
Frequently asked questions
How is FTP tested?
Commonly estimated as 95% of your best 20-minute average power, or from a ramp test.
Do I need a power meter?
Yes, for precise zone training; heart rate zones are a rough substitute without one.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.