Cycling Power Calculator
Calculate your 7 cycling power training zones from your FTP.
Power Training Zones (Coggan Scale)
| Zone | Name | Watts | % FTP | Est. HR* |
|---|---|---|---|---|
| 1 | Active Recovery | < 138 W | < 55% | < 126 bpm |
| 2 | Endurance | 140 – 188 W | 56 – 75% | 128 – 154 bpm |
| 3 | Tempo | 190 – 225 W | 76 – 90% | 155 – 174 bpm |
| 4 | Lactate Threshold | 228 – 263 W | 91 – 105% | 176 – 194 bpm |
| 5 | VO2 Max | 265 – 300 W | 106 – 120% | 196 – 222 bpm |
| 6 | Anaerobic | 303 – 375 W | 121 – 150% | 224 – 278 bpm |
| 7 | Neuromuscular | > 378 W | > 151% | > 279 bpm |
* HR estimates assume max HR of 185 bpm. Zone 4 corresponds to ~75% max HR. Adjust for your actual max HR.
W/kg Rider Classifications
| Category | W/kg Range |
|---|---|
| Untrained | < 2.0 |
| Recreational | 2.0 – 2.99 |
| TrainedYou | 3.0 – 3.99 |
| Competitive | 4.0 – 4.99 |
| Elite | > 5.0 |
About the Cycling Power Calculator
This calculator uses the Coggan power zone model — the most widely adopted framework in cycling coaching — to divide your training into 7 zones based on your Functional Threshold Power (FTP). FTP is the highest average power you can sustain for approximately one hour, and it serves as the anchor for all zone boundaries. Zone 1 (Active Recovery) sits below 55% FTP for easy spinning, while Zone 7 (Neuromuscular) captures all-out sprint efforts above 150% FTP. Training across multiple zones builds different physiological adaptations: Zone 2 builds your aerobic engine over long rides, Zone 4 raises your lactate threshold, and Zones 5–6 boost VO2 max and anaerobic capacity. The W/kg (watts per kilogram) metric normalises power for body weight, letting you compare fitness across riders. All calculations run locally in your browser — no data leaves your device.
Private & free — this tool runs entirely in your browser.