Cycling Power Zone Calculator
Enter your Functional Threshold Power (FTP) to calculate your power zones. This helps in structuring your training and improving performance.
Zone 1 – Active Recovery (Z1)
Power: Below 55% of FTP
This is the lowest intensity zone, used for promoting recovery without adding strain. Pedaling feels effortless and relaxed. It’s ideal for recovery days, cooldown rides, and flushing out fatigue from harder training sessions.
Zone 2 – Endurance (Z2)
Power: 56–75% of FTP
This zone builds aerobic fitness and improves fat metabolism. It’s a steady, manageable effort you can hold for hours. Breathing remains calm, and conversation is easy. Essential for base training and long, consistent rides.
Zone 3 – Tempo (Z3)
Power: 76–90% of FTP
A moderate to moderately hard effort that boosts muscular endurance and aerobic strength. It feels like “comfortably hard”—you’re working, but still in control. Ideal for longer sustained efforts and tempo intervals.
Zone 4 – Threshold (Z4)
Power: 91–105% of FTP
This zone targets your functional threshold, the highest pace you can sustain without fading. Breathing becomes heavy, and conversation is difficult. It improves your ability to ride fast for longer and is often trained using intervals near FTP.
Zone 5 – VO₂ Max (Z5)
Power: 106–120% of FTP
This is a very intense zone that pushes your aerobic system to its limits. Breathing is deep and rapid, and the effort can only be maintained for 3 to 8 minutes. Used to increase peak aerobic capacity and top-end power.
Zone 6 – Anaerobic Capacity (Z6)
Power: 121–150% of FTP
Short, powerful efforts that train your body to perform without oxygen. These efforts last 30 seconds to 2 minutes and are very taxing. Breathing is intense, and recovery between efforts is essential.
Zone 7 – Neuromuscular Power (Z7)
Power: Above 150% of FTP
These are maximal sprint efforts lasting just a few seconds. Pure power from your muscles and nervous system, used for explosive starts, final sprints, and all-out accelerations. Recovery must be full between reps to maintain output.
Our Plans
Choose Your Plan
Choose your sport to get started with personalized training plans designed to help you reach your goals.
Frequently Asked Questions
What is a Cycling Power Zone Calculator?
A Cycling Power Zone Calculator helps cyclists determine their training intensity by calculating power zones based on their Functional Threshold Power (FTP). This allows for structured training tailored to individual fitness levels.
How do I use the Cycling Power Zone Calculator?
To use the calculator, input your FTP value. The calculator will then provide your power zones, which you can use to guide your training sessions for optimal performance improvements.
What is FTP (Functional Threshold Power)?
FTP stands for Functional Threshold Power. It's the highest average power a cyclist can sustain for an hour. Knowing your FTP is crucial for setting accurate training zones and tracking progress.
How can I determine my FTP?
You can determine your FTP through various methods, including a 20-minute time trial test or using data from recent races or training sessions. Some smart trainers and apps also offer guided FTP tests.
What are the cycling power zones?
Cycling power zones are ranges of power output, typically divided into seven zones. Each zone targets specific physiological adaptations, from recovery to anaerobic capacity, helping structure your training effectively.
Why are power zones important?
Power zones allow cyclists to train at specific intensities to achieve desired adaptations. Training within these zones ensures workouts are neither too easy nor too hard, maximizing training efficiency and performance gains.
Can I use this calculator without a power meter?
While a power meter provides the most accurate data, you can estimate your FTP and corresponding power zones using heart rate data or perceived exertion. However, for precise training, a power meter is recommended.
What is the difference between FTP and heart rate zones?
FTP-based zones are determined by power output, whereas heart rate zones are based on your heart's response to exercise. Power zones provide immediate feedback, while heart rate can lag, making power-based training more precise.
What happens if my FTP is inaccurate?
An inaccurate FTP can lead to training that's either too intense or not challenging enough. It's essential to regularly reassess your FTP to ensure your training zones remain appropriate for your current fitness level.
Blog
Latest Articles
Running
25 May 2025
No Comments
Cycling
25 May 2025
No Comments
Cycling
25 May 2025
No Comments
