How to use the cycling power zones calculator
- Enter your functional threshold power (FTP) in watts. If you do not know it, leave it blank and enter the average power of a 20 minute test.
- Open More options to change the share of the test used as FTP, to add your weight and to edit the zones.
- Edit the zone names and the percentages of FTP if your training plan uses a different model.
- Read the FTP used, the watts per kilogram and the power range for each zone.
Formula
FTP from a test = 20 minute average power x share (95% as an example)
zone limit in watts = FTP x percent / 100, rounded to the nearest watt
FTP per kilogram = FTP / body weight
The seven zones shown are an example model with editable percentages. A zone with no upper limit shows "and up".
A rider with an FTP of 250 watts
Active recovery from 0% to 55% is 0 to 138 watts (137.5 rounds up), endurance 56% to 75% is 140 to 188, tempo 76% to 90% is 190 to 225, threshold 91% to 105% is 228 to 263, and VO2 max 106% to 120% is 265 to 300. Anaerobic from 121% to 150% is 303 to 375, and neuromuscular from 151% has no upper limit, so it starts at 378 watts.
A 20 minute test average of 285 watts at 95% gives an FTP of 270.75 watts, and for a rider weighing 70 kilograms that is 3.87 watts per kilogram.
What FTP means
FTP is an estimate of the highest power a rider can hold for about an hour. Many riders estimate it from a hard 20 minute effort, multiplied by a factor such as 95%, but different tests and platforms use different methods and factors. The factor on this page is only an example.
Zones are a tool, not a rule
Zone names, percentages and the number of zones differ between training plans and coaches. The values here are an example that you can change. Heart rate, how you feel and recovery matter too. This page is informational, not medical advice, and hard training is not right for everyone, so check with a doctor if you have health concerns.
Related fitness tools
Compare power with weight in the Power to Weight Ratio Calculator, convert pedaling to speed with the Cycling Speed from Cadence Calculator, plan paces with the Pace Calculator, and plan weekly work with the Training Volume Calculator.
Assumptions and limits
- FTP is a number you enter or estimate from your own test.
- Zone percentages are examples that you can edit.
- Limits are rounded to the nearest whole watt, with halves rounding up.
- The page does not know your health, fitness or the quality of your test.
Frequently asked questions
How do I calculate power zones from FTP?
Multiply your FTP by each zone percentage. With an FTP of 250 watts, 75% is 187.5, shown as 188 watts, and 105% is 262.5, shown as 263 watts.
How do I estimate FTP from a 20 minute test?
Many riders multiply the 20 minute average power by about 95%. A 285 watt average gives 270.75 watts. The factor is an example, so use the one your plan recommends.
Can I change the zones?
Yes. Open More options and edit the names and percentages, add zones or remove them. Leave the upper limit blank for a zone with no limit.
Is this medical advice?
No. It is arithmetic on numbers you enter. Hard training is not right for everyone, so talk to a doctor if you have any health concerns.