FTP Calculator & Cycling Power Zones
Calculate your FTP from test results and get Coggan power zones with Sweet Spot range and personalized workouts.
Sweet Spot
The Sweet Spot is the most efficient effort-to-benefit training zone. Train here for quick endurance gains.
Training zones
| Zone | Name | % FTP | Power (W) | Usage |
|---|---|---|---|---|
| Z1 | Active recovery | 0–55% | 0–131 | Recovery, warm-up |
| Z2 | Endurance | 56–75% | 133–178 | Long distance, base |
| Z3 | Tempo | 76–90% | 181–214 | Sustained effort, TT |
| Z4 | Lactate threshold | 91–105% | 216–249 | Long intervals, racing |
| Z5 | VO2max | 106–120% | 252–285 | Short intense intervals |
| Z6 | Anaerobic capacity | 121–150% | 287–356 | Short sprints, attacks |
| Z7 | Neuromuscular power | 151–999% | 359–2373 | Explosive sprints |
Suggested workouts
Sweet Spot 2x20
2×20min @ 88-94% FTP
Threshold 4x10
4×10min @ 95-100% FTP
VO2max 5x3
5×3min @ 110-120% FTP
Endurance 2h
2h @ 60-70% FTP
Understanding FTP and power zones
FTP (Functional Threshold Power) represents the highest average power you can sustain for approximately one hour. It's the cornerstone of structured cycling training, used to define seven training zones based on the Coggan model. Training by power is the most precise method, eliminating variables like wind, gradient, and fatigue that affect heart rate.
Coggan power zones explained
| Zone | Name | % FTP | Purpose |
|---|---|---|---|
| Z1 | Active Recovery | < 55% | Recovery between hard efforts |
| Z2 | Endurance | 55–75% | Aerobic base, long rides |
| Z3 | Tempo | 75–90% | Sustained effort, muscular endurance |
| Z4 | Threshold | 90–105% | FTP improvement, time trial effort |
| Z5 | VO2max | 105–120% | Max aerobic capacity, 3-8 min intervals |
| Z6 | Anaerobic | 120–150% | Short power, 30s-2min efforts |
| Z7 | Neuromuscular | > 150% | Sprint power, <30s all-out |
FTP benchmarks by level
| Level | W/kg (men) | W/kg (women) | Example (75kg) |
|---|---|---|---|
| Beginner | 1.5–2.5 | 1.2–2.0 | 112–187 W |
| Recreational | 2.5–3.2 | 2.0–2.8 | 187–240 W |
| Competitive | 3.2–4.0 | 2.8–3.5 | 240–300 W |
| Advanced | 4.0–4.7 | 3.5–4.2 | 300–352 W |
| Elite / Pro | 4.7–6.5+ | 4.2–5.5+ | 352–487+ W |
Frequently asked questions
How to test your FTP?
The most common FTP test is the 20-minute test: warm up for 10-15 min, then ride all-out for 20 minutes. Multiply your average power by 0.95 to get your FTP. Alternatively, use a ramp test (increasing power every minute until failure) for a less painful option.
What is the Sweet Spot and why train there?
Sweet Spot is the intensity zone between 88-94% of FTP. It offers the best training stimulus-to-fatigue ratio: you get nearly the same FTP-building benefits as threshold work, but with significantly less recovery needed. Ideal for time-crunched cyclists.
How often should I retest my FTP?
Retest every 6-8 weeks during structured training, or at the start of each new training block. Your FTP evolves with training, so outdated zones lead to suboptimal sessions. Some smart trainers can estimate FTP from regular rides.
Do I need a power meter for FTP training?
A power meter (pedal, crank, or hub-based) or a smart trainer is needed for precise FTP measurement. Prices range from €200-600 for pedal-based meters. Smart trainers like Wahoo or Tacx can also measure power accurately and are great for indoor training.
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