Cycling Speed Calculator
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CyclingDetermine Your Training Zones Based on Your Functional Threshold Power (FTP)
Cycling Training Zone Calculator
Calculate your training zones based on your Functional Threshold Power (FTP).
watts
About the Cycling Training Zone Calculator
Learn more about the calculator and its creator
Jonas
I have been a cyclist for over 10 years and I built this calculator to help cyclists like you and me with training and racing.
Cycling Training Zones Calculation Explained
This calculator determines your cycling training zones based on your Functional Threshold Power (FTP) and the selected zone calculation method. Training zones help cyclists structure their workouts and target specific physiological adaptations.
Key Factors:
- Functional Threshold Power (FTP): The highest power output a cyclist can maintain for approximately one hour.
- Zone Calculation Method: Different systems for dividing training intensities into zones.
Available Zone Calculation Methods:
-
7-Zone Method:
Divides training intensities into seven distinct zones.
-
6-Zone Method:
Uses six zones for a slightly simplified approach.
-
5-Zone Method:
A more condensed system with five training zones.
-
Coggan Method:
Based on Dr. Andrew Coggan's power-based training approach.
Zone Breakdowns:
7-Zone Method:
| Zone | Name | % of FTP |
|---|---|---|
| 1 | Active Recovery | 0-55% |
| 2 | Endurance | 56-75% |
| 3 | Tempo | 76-90% |
| 4 | Lactate Threshold | 91-105% |
| 5 | VO2 Max | 106-120% |
| 6 | Anaerobic Capacity | 121-150% |
| 7 | Neuromuscular Power | 150%+ |
6-Zone Method:
| Zone | Name | % of FTP |
|---|---|---|
| 1 | Recovery | 0-55% |
| 2 | Aerobic | 56-75% |
| 3 | Tempo | 76-90% |
| 4 | Threshold | 91-105% |
| 5 | VO2 Max | 106-120% |
| 6 | Anaerobic | 121%+ |
5-Zone Method:
| Zone | Name | % of FTP |
|---|---|---|
| 1 | Recovery | 0-60% |
| 2 | Endurance | 61-80% |
| 3 | Tempo | 81-93% |
| 4 | Threshold | 94-105% |
| 5 | VO2 Max | 106%+ |
Coggan Method:
| Zone | Name | % of FTP |
|---|---|---|
| 1 | Active Recovery | 0-55% |
| 2 | Endurance | 56-75% |
| 3 | Tempo | 76-90% |
| 4 | Lactate Threshold | 91-105% |
| 5 | VO2 Max | 106-120% |
| 6 | Anaerobic Capacity | 121%+ |
Calculation Steps:
- Input your FTP value in watts.
- Select your preferred zone calculation method.
- The calculator determines the power ranges for each zone based on percentages of your FTP.
- Results are displayed in a table showing zone numbers, names, percentages of FTP, and corresponding power ranges in watts.
Example Calculation:
For a cyclist with an FTP of 250 watts using the 7-Zone method:
- Zone 1 (0-55% FTP): 0-138 watts
- Zone 2 (56-75% FTP): 140-188 watts
- Zone 3 (76-90% FTP): 190-225 watts
- Zone 4 (91-105% FTP): 228-263 watts
- Zone 5 (106-120% FTP): 265-300 watts
- Zone 6 (121-150% FTP): 303-375 watts
- Zone 7 (150%+ FTP): 375+ watts
Note:
Training zones are guidelines and may need adjustment based on individual physiology and training goals. Regular FTP testing is recommended to ensure accurate zones.