Cycling Training Zones Calculator
Generate Coggan-style 7 power zones (Z1-Z7) from your FTP for endurance, tempo, threshold, VO2, and neuromuscular work.
FTP
250 W
Power Zones
Z1 Active Recovery: 0 – 138 W (<55% FTP)
Z2 Endurance: 140 – 188 W (56-75% FTP)
Z3 Tempo: 190 – 225 W (76-90% FTP)
Z4 Lactate Threshold: 228 – 263 W (91-105% FTP)
Z5 VO2 Max: 265 – 300 W (106-120% FTP)
Z6 Anaerobic: 303 – 375 W (121-150% FTP)
Z7 Neuromuscular: 378 – + W (>150% FTP)