Cycling / Training intensity
Cycling Power Zones Calculator: FTP and LTHR
Enter FTP or estimate it from a 20-minute average power, then see Coggan's seven power zones. Add body weight for W/kg and optionally cycling LTHR for Friel's heart-rate zones.
Cycling Power Zones Calculator: FTP and LTHR: Uses entered FTP, or 95% of 20-minute average power, and multiplies it by Coggan's published percentages. Dividing power by body weight gives W/kg. Zone 7 represents maximal sprint efforts and has no fixed FTP boundary. Optional heart-rate zones use Friel's cycling LTHR percentages. Runs 100% locally in your browser with zero server file uploads.
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| Zone | FTP percentage | Power (W) | W/kg |
|---|---|---|---|
| 1: Active recovery | Below 55% | Below 137.5 | Below 1.83 |
| 2: Endurance | 56–75% | 140–187.5 | 1.87–2.5 |
| 3: Tempo | 76–90% | 190–225 | 2.53–3 |
| 4: Lactate threshold | 91–105% | 227.5–262.5 | 3.03–3.5 |
| 5: VO₂ max | 106–120% | 265–300 | 3.53–4 |
| 6: Anaerobic capacity | 121–150% | 302.5–375 | 4.03–5 |
| 7: Neuromuscular power | > 150% FTP (maximal sprints) | Maximal sprint efforts | No fixed range |
The 20-minute method estimates FTP as 95% of average test power. The percentage bands are approximate and include small gaps. Zone 6 spans 121–150% of FTP. Zone 7 is shown as above 150% FTP for maximal sprints, with no fixed wattage range. Friel's optional heart-rate zones use cycling LTHR, not maximal heart rate.
Power zones and FTP
Andrew Coggan, Power Training Levels, authored exercise-physiology article: https://www.trainingpeaks.com/blog/power-training-levels/ . The percentages are approximate, and neuromuscular power has no fixed FTP range. The 20-minute × 0.95 convention is described by Allen and Coggan, Training and Racing with a Power Meter, and evaluated in a published FTP reliability study: https://doi.org/10.1055/a-1018-1965. The study is listed above.
Cycling heart-rate zones
Joe Friel, Joe Friel's Quick Guide to Setting Zones, authored training-method article. Cycling LTHR bands: below 81%, 81–89%, 90–93%, 94–99%, 100–102%, 103–106% and above 106%. These are distinct from running zones: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/
How to use it
- Enter FTP directly, or choose the 20-minute test estimate.
- Enter body weight and optional cycling threshold heart rate.
- Read the published power bands and the separate heart-rate table.
Privacy & limitations
Power, body weight and heart rate stay in your browser.
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Frequently asked questions
Is 95% of 20-minute power always my FTP?
It is a field estimate, and the relationship varies by rider and test protocol. Choose direct entry if you already have an appropriate FTP value.
Why are there gaps between the percentage bands?
The table preserves the nominal percentages in Coggan's published table: below 55%, 56–75%, 76–90%, 91–105%, 106–120% and above 121%. These are approximate training bands on a physiological continuum, not a precise classification of every watt.
Is zone 7 above 150% of FTP?
Coggan does not assign zone 7 a fixed FTP percentage. It covers very short maximal neuromuscular efforts; assigning an upper boundary to zone 6 would change the published system.
Can I enter maximal heart rate as LTHR?
No. LTHR is cycling lactate-threshold heart rate. Use the heart rate zone calculator for zones based on maximal or resting heart rate.
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