Cycling FTP Power Zones Calculator
Training zones from your Functional Threshold Power.
Enter your values
Enter the ftp in W.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Z1 Active recovery
- 0-138 W
- Z2 Endurance
- 138-188 W
- Z3 Tempo
- 188-225 W
- Z4 Threshold
- 225-263 W
- Z5 VO2max
- 263-300 W
- Z6 Anaerobic
- 300-375 W
- Z7 Neuromuscular
- 375-+ W
Quick answer
Power zones are set as percentages of FTP, ranging from active recovery below 55% to neuromuscular power above 150%.
zone bounds = FTP x standard % ranges
At a glance
| What it does | Training zones from your Functional Threshold Power. |
|---|---|
| Category | Fitness |
| Inputs needed | FTP |
| Main output | Z1 Active recovery |
| Formula | zone bounds = FTP x standard % ranges |
| Cost | Free — no sign-up, no download |
How to use the Cycling FTP Power Zones Calculator
- 1Enter your Functional Threshold Power from a 20-minute or ramp test.
- 2Each zone targets a different physiological adaptation, from fat burning to sprint power.
- 3Retest FTP every 6-8 weeks as fitness changes so zones stay accurate.
Inputs explained
- FTP(W)
- Enter the ftp in W.
Worked example
Using the values the calculator loads with:
Inputs
- FTP250 W
Results
- Z1 Active recovery0-138 W
- Z2 Endurance138-188 W
- Z3 Tempo188-225 W
- Z4 Threshold225-263 W
- Z5 VO2max263-300 W
- Z6 Anaerobic300-375 W
- Z7 Neuromuscular375-+ W
Frequently asked questions
How is FTP tested?
Commonly estimated as 95% of your best 20-minute average power, or from a ramp test.
Do I need a power meter?
Yes, for precise zone training; heart rate zones are a rough substitute without one.
What do I need to enter into the Cycling FTP Power Zones Calculator?
Just 1 value: ftp. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Cycling FTP Power Zones Calculator work out the answer?
Power zones are set as percentages of FTP, ranging from active recovery below 55% to neuromuscular power above 150%. It applies the formula zone bounds = FTP x standard % ranges and shows the working so you can check each step by hand.
Is the Cycling FTP Power Zones Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.