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.
Built and maintained by Meet Shah · Last updated
What this tool is used for
- Deriving training zones from a functional threshold power figure.
- Checking which zone a target wattage falls in.
- Setting interval targets for a training session.
- Comparing two FTP values on the resulting zone boundaries.
- Producing zones to load into a head unit or an app.
Frequently Asked Questions
- What forces does the model account for?
- Aerodynamic drag, rolling resistance, gravity on a gradient, and drivetrain losses. Above roughly 30 km/h on the flat, drag dominates everything else combined.
- Why does a small speed increase need so much more power?
- Because aerodynamic drag rises with the square of speed and the power to overcome it with the cube. Going from 30 to 33 km/h — ten percent faster — needs roughly a third more power.
- What is FTP?
- Functional Threshold Power — roughly the power you can hold for an hour, and the number training zones are derived from. It is usually estimated from a 20-minute test rather than measured directly.
- How much does position matter?
- More than equipment for most riders. Body position accounts for the majority of total drag, so getting lower and narrower typically saves more watts than any component upgrade at the same cost.
- Does weight matter on the flat?
- Barely — it affects rolling resistance slightly and acceleration. Weight matters on climbs, where you are lifting it against gravity, which is why power-to-weight is the metric for hills and raw watts for the flat.
Common errors and gotchas
- Using a stale FTP, which makes every zone wrong in the same direction.
- Comparing absolute watts between riders rather than watts per kilogram.
- Treating zone boundaries as sharp, when they are a model rather than a physiological line.
- Deriving zones from an estimated FTP rather than a tested one.
- Assuming one zone scheme, since several coaching systems define them differently.