Calculate your seven Coggan cycling power zones as a percentage of your functional threshold power (FTP). Enter your FTP and get every zone instantly — the standard framework for structured power-based training.
The seven Coggan power zones
| Zone | Name | % of FTP |
|---|---|---|
| Zone 1 | Active Recovery | Up to 55% |
| Zone 2 | Endurance | 56–75% |
| Zone 3 | Tempo | 76–90% |
| Zone 4 | Lactate Threshold | 91–105% |
| Zone 5 | VO2 Max | 106–120% |
| Zone 6 | Anaerobic Capacity | 121–150% |
| Zone 7 | Neuromuscular | 151%+ |
How to find your FTP
Functional threshold power (FTP) is the highest power you can hold for about an hour. The common shortcut: do a 20-minute all-out test and take ~95% of your average power for those 20 minutes as your FTP. Ramp tests and longer protocols work too — the key is consistency so you can compare over time.
FAQ
What is FTP?
Functional threshold power — the highest average power you can sustain for roughly an hour. Coggan’s seven power zones are all defined as a percentage of it.
How do I test my FTP?
A 20-minute all-out test is most common: warm up, ride 20 minutes as hard as you can hold steadily, and take about 95% of your average power as FTP.
How often should I update my FTP?
Re-test every 4–8 weeks of focused training, or whenever workouts feel consistently too easy or too hard for the zone you’re targeting.
Zones based on the published methodology of Dr. Andrew Coggan — Training and Racing with a Power Meter (Hunter Allen & Andrew Coggan).
More: all training-zone methods in one calculator · Coggan power · Coggan HR · Friel HR · Max-HR