What are the 7 Coggan power zones?

They are Active Recovery, Endurance, Tempo, Threshold, VO2max, Anaerobic, and Neuromuscular. Each is defined as a percentage band of your FTP and targets a specific physiological adaptation.

What percentages define each zone?

Active Recovery is under 55% of FTP, Endurance 56 to 75%, Tempo 76 to 90%, Threshold 91 to 105%, VO2max 106 to 120%, Anaerobic 121 to 150%, and Neuromuscular above 150%.

How do I find my FTP first?

Do a 20-minute maximal test and take 95% of the average power, or use a ramp test. Once you have FTP in watts, enter it here to generate every zone automatically.

Which zone should I ride most?

Most endurance training is spent in Zone 2 to build aerobic base, with targeted work in Zones 4 and 5 to raise threshold and VO2max. Zones 6 and 7 are used sparingly for short, very hard efforts.

Do zones change as I get fitter?

The percentages stay the same, but the wattage ranges rise as your FTP increases. Re-test FTP every few weeks and re-enter it so your zone targets stay accurate.

Cycling Power Zones Calculator

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Cycling power zones calculator

Once you know your FTP, training becomes a matter of riding in the right power zone for each workout. This calculator turns a single FTP number into the exact wattage ranges for all seven Coggan zones, the system used by coaches and platforms worldwide. No guessing — just enter your FTP and ride to the numbers.

How it works

Each zone is a fixed percentage band of FTP. The calculator multiplies your FTP by the lower and upper bound of every band:

Zone 1 Active Recovery  < 55% FTP
Zone 2 Endurance        56–75% FTP
Zone 3 Tempo            76–90% FTP
Zone 4 Threshold        91–105% FTP
Zone 5 VO2max           106–120% FTP
Zone 6 Anaerobic        121–150% FTP
Zone 7 Neuromuscular    > 150% FTP

For an FTP of 250 W, Threshold becomes 228–263 W and VO2max becomes 265–300 W. The watts update instantly as you change the input.

Tips and notes

Spend the bulk of your weekly volume in Zone 2 to build aerobic endurance, and use shorter, focused efforts in Zones 4 and 5 to raise your ceiling. Because the bands are percentages, re-enter a fresh FTP whenever you re-test so the zones keep pace with your fitness.

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