Free tool · No signupCoggan 7 zones · W/kg · polarized

Cycling Power Zones Calculator

Your power zones are percentages of your FTP. Enter your FTP to get all seven Coggan zones plus sweet spot in watts; add your weight for W/kg. No FTP yet? Find it with the FTP calculator.

Your numbers
W

Don’t know it? Use the FTP calculator first.

kg
At a glance
Endurance (Zone 2)129–173 W
Sweet spot202–216 W
Threshold (Zone 4)209–242 W
VO2 max (Zone 5)244–276 W
Train in these zones at 230 W

WattsUP workouts are scaled to your FTP and run your smart trainer in ERG mode.

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Your 7 power zones

Calculated for 230 W FTP
Zone
% of FTP
Watts
What it’s for
Zone 1Active recovery
< 55%
< 127 W

Easy spinning, recovery days, warm-ups.

Zone 2Endurance
56–75%
129–173 W

All-day pace. The base of endurance fitness.

Zone 3Tempo
76–90%
175–207 W

Brisk group-ride pace; harder to keep up for hours.

Sweet spotUpper tempo / lower threshold
88–94%
202–216 W

Lots of fitness for the time: 2 × 20 min and similar.

Zone 4Lactate threshold
91–105%
209–242 W

Around your one-hour limit: 8–20 minute intervals.

Zone 5VO2 max
106–120%
244–276 W

Very hard 3–8 minute intervals.

Zone 6Anaerobic capacity
121–150%
278–345 W

30 seconds to 2 minutes, close to all-out.

Zone 7Neuromuscular power
> 150%
> 345 W

Sprints of a few seconds.

How to use your zones

Zones turn vague advice (“ride easy”, “go hard”) into numbers you can hit. Most riders spend the bulk of their time in Zone 2, add one or two sessions of sweet spot or threshold a week, and keep VO2 max and anaerobic work to short, focused blocks.

The exact edges are not magic: 74% and 76% of FTP feel almost the same. Use zones as targets, and let how you feel and recover guide you around them.

Frequently asked questions

How are cycling power zones calculated?+

Each zone is a percentage of your FTP. In Andy Coggan’s model: Zone 1 below 55%, Zone 2 56–75%, Zone 3 76–90%, Zone 4 91–105%, Zone 5 106–120%, Zone 6 121–150% and Zone 7 above that. Sweet spot, 88–94%, overlaps Zones 3 and 4.

What are my power zones with an FTP of 250 W?+

Zone 1 below 138 W, Zone 2 140–188 W, Zone 3 190–225 W, Zone 4 228–263 W, Zone 5 265–300 W and Zone 6 303–375 W. Sweet spot is 220–235 W.

How often should I update my power zones?+

Whenever your FTP changes. Retesting every 6–8 weeks during a training block is common. If workouts suddenly feel much easier or harder than they should, it is a sign your FTP, and so your zones, are out of date.

What is the 3-zone (polarized) model?+

It groups training into easy (below the first threshold, roughly the top of Zone 2), moderate (between the two thresholds, around tempo to FTP) and hard (above FTP). Polarized training spends most time in the easy zone and a smaller share in the hard zone.

Why add body weight?+

Watts per kilogram matters on climbs and makes it easier to compare with other riders or race categories. Our W/kg chart shows how your FTP rates.

Sources

The 3-zone boundaries here (75% and 105% of FTP) are a practical approximation; in studies they are set from lab-measured thresholds.

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