Zone 2 Cycling Calculator
Calculate your Zone 2 cycling power range based on FTP. Find your optimal aerobic training zone using Coggan, 7-Zone, 6-Zone, or 5-Zone methods.
Your Zone 2 Training Range
| Method | Zone Name | % of FTP | Power (watts) |
|---|---|---|---|
| Coggan | Endurance | 56-75% | 140-188 |
About the Zone 2 Cycling Power 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.
How the Zone 2 Cycling Calculator Works
This calculator determines your Zone 2 cycling power range based on your Functional Threshold Power (FTP). Choose from multiple zone calculation methods - Coggan, 7-Zone, 6-Zone, or 5-Zone - to find the power range that optimizes your aerobic development.
Zone 2 Power by Method
- Coggan/7-Zone: 56-75% of FTP (most common)
- 6-Zone: 56-75% of FTP (aerobic zone)
- 5-Zone: 61-80% of FTP (slightly higher range)
Why Zone 2 Matters for Cyclists
Zone 2 cycling is the foundation of endurance performance. At this intensity, you build mitochondrial density, improve fat oxidation, and enhance the aerobic system that powers sustainable efforts. Professional cyclists spend the majority of their training time in Zone 2.
Training in Zone 2 also allows for more training volume with less accumulated fatigue, enabling better recovery between hard sessions and reduced injury risk compared to higher-intensity work.
Zone 2 vs Zone 3 Cycling
Zone 3 (76-90% FTP) is often called the "gray zone" or "tempo zone." While it feels productive, it creates more fatigue than Zone 2 without maximizing the specific adaptations of either aerobic or threshold training.
- Zone 2: Builds aerobic base, sustainable for hours, minimal fatigue
- Zone 3: Gray zone, harder but not specific enough for key adaptations
Most training should be either Zone 2 (80%) or Zone 4+ (20%) - avoid spending too much time in Zone 3.
Zone 2 for Other Sports
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Frequently Asked Questions
Zone 2 cycling is aerobic endurance training performed at 56-75% of FTP (Coggan method). It builds mitochondrial density, improves fat oxidation, and develops your aerobic engine - the foundation for all cycling performance.
Zone 2 power is typically 56-75% of your FTP. For example, with a 250w FTP, your Zone 2 would be 140-188 watts using the Coggan method. Different zone models have slightly different percentages.
Zone 2 heart rate for cycling is typically 60-70% of your max HR or heart rate reserve. However, power is more reliable for cycling zones as heart rate can drift with temperature, fatigue, and hydration.
Use a power meter and stay within your Zone 2 watt range. On climbs, shift to an easier gear to maintain Zone 2 power. The effort should feel easy - you should be able to talk in complete sentences.
Zone 2 (56-75% FTP) is easy aerobic effort where fat is the primary fuel. Zone 3 (76-90% FTP) is 'tempo' - harder but sustainable. Zone 2 is for building base; Zone 3 is a 'gray zone' that creates fatigue without maximizing aerobic benefits.
Yes! Zone 2 cycling builds aerobic capacity, improves fat oxidation, and provides low-impact cardiovascular training. Many runners use Zone 2 cycling for cross-training and active recovery while building endurance.
Zone 2 workouts include steady 60-90 minute rides, long endurance rides (2-4 hours), active recovery rides, and indoor trainer sessions. The key is maintaining consistent Zone 2 power throughout.
Zone 2 rides should be at least 45 minutes to see benefits, with optimal sessions lasting 1-3 hours. For building aerobic base, longer is better - just stay in Zone 2 power throughout.
Coggan 7-Zone is most common for cycling with Zone 2 at 56-75% FTP. The 5-Zone model uses slightly different percentages (61-80% for Zone 2). All methods target similar physiological adaptations.
No - Zone 2 training is essential for cycling performance. Professional cyclists spend 80% of their training in Zone 2. It builds the aerobic foundation that allows you to train harder on intensity days and recover faster between sessions.
What is Zone 2 cycling?
What is my Zone 2 cycling power?
What is Zone 2 cycling heart rate?
How do I stay in Zone 2 while cycling?
What is Zone 2 vs Zone 3 cycling?
Does Zone 2 cycling help running?
What are good Zone 2 cycling workouts?
How long should Zone 2 cycling rides be?
What is the difference between zone methods?
Is Zone 2 training a waste of time?
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Calculate your Zone 2 running pace and heart rate for optimal aerobic training. Enter your race time to get personalized easy run paces using Karvonen, percentage, or MAF methods.
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