Cycling FTP & Power Zone Calculator
Estimate FTP from a test and get your 7 Coggan power zones.
What FTP is
Functional Threshold Power (FTP) is the highest power you can sustain in a quasi-steady state for roughly an hour. It is the anchor for power-based training: once you know it, every workout zone is defined as a percentage of that single number, so your sessions scale automatically as your fitness changes.
Estimating FTP from a shorter test
A full hour all-out is brutal and rarely done, so coaches estimate FTP from shorter, repeatable efforts. The classic 20-minute test takes 95% of your average power. An 8-minute test uses 90%. A ramp test takes 75% of your best 1-minute power before exhaustion. If you already know your FTP, enter it directly.
The seven training zones
The bands below are the Coggan/Allen power zones, expressed as percentages of FTP. They map physiological intensities — recovery, endurance, tempo, threshold, VO₂max, anaerobic and neuromuscular — to wattage targets you can ride to. Use them to make sure easy days stay easy and hard intervals hit the right system.
Questions
How is FTP estimated?
From a 20-minute all-out test, FTP ≈ 95% of your average power. From an 8-minute test it is about 90%, and from a ramp test about 75% of your best one-minute power. Choose the test you did.
What are the seven zones?
Andrew Coggan’s zones as a percentage of FTP: Active Recovery (<55%), Endurance (56–75%), Tempo (76–90%), Threshold (91–105%), VO₂max (106–120%), Anaerobic (121–150%), and Neuromuscular (>150%).
How often should I retest?
Every 4–6 weeks of focused training, or when sessions start feeling too easy. FTP drifts with fitness, so stale zones make workouts too hard or too soft.