Cycling Power Zones (7-Zone)

Name: Cycling Power Zones (7-Zone) Calculation Data
Creator: Michael R. Chen
License: https://creativecommons.org/licenses/by/4.0/

Calculate your training zones (Recovery, Tempo, Sweet Spot, VO2 Max) based on your FTP.

# Cycling # Power Meter # FTP # Training Zones

Functional Threshold Power (FTP)

watts

Rider Weight

Power-to-Weight Ratio2.67 w/kg

Zone	Power Range	% FTP	Description
Zone 1: Active Recovery	< 110w	< 55%	Easy spinning. Promoting blood flow.
Zone 2: Endurance	112 - 150w	56-75%	All day pace. Fat oxidation base.
Zone 3: Tempo	152 - 180w	76-90%	Aerobic interval pace. "Sweet Spot" is high Zone 3.
Zone 4: Threshold (Lactate)	182 - 210w	91-105%	Race pace. Burning legs. 10-20 min efforts.
Zone 5: VO2 Max	212 - 240w	106-120%	3-8 min max efforts. Gasping for air.
Zone 6: Anaerobic Capacity	242 - 300w	121-150%	30s - 3 min efforts. Very painful.
Zone 7: Neuromuscular Power	> 302w	> 151%	All out sprints. < 30 seconds.

🚴

Sweet Spot Recommendation

For efficient aerobic gains, target 176w to 188w (High Zone 3 / Low Zone 4). This provides the best "bang for your buck" increase in FTP with manageable fatigue.

Coggan's 7 Zones

1. Active Recovery: <55% FTP 2. Endurance: 56-75% FTP 3. Tempo: 76-90% FTP 4. Threshold: 91-105% FTP 5. VO2 Max: 106-120% FTP 6. Anaerobic: 121-150% FTP 7. Neuromuscular: >150% FTP

🚴‍♂️ Coggan Power Zones (% FTP)

| Zone | Name | % of FTP | Duration Potential | | :--- | :--- | :--- | :--- | | Z1 | Active Recovery | < 55% | All Day | | Z2** | Endurance | **56-75%** | **3+ Hours | | Z3 | Tempo | 76-90% | 1-3 Hours | | Z4 | Threshold | 91-105% | 30-60 Mins | | Z5 | VO2 Max | 106-120% | 3-8 Mins | | Z6 | Anaerobic | > 121% | < 3 Mins |

Sweet Spot

The "Sweet Spot" is located between high Zone 3 and low Zone 4 (88-94% FTP). It provides the most aerobic adaptation for the least fatigue.

Results Cycling Power Zones (7-Zone)

This is a powerful online tool designed to help you calculate your Performance metrics instantly. We are dedicated to providing accurate and easy-to-use financial and life tools.

Official Sources & Authority References

Explore More Tools

View All Tools →