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Cycling Power Zones (7-Zone)
Calculate your training zones (Recovery, Tempo, Sweet Spot, VO2 Max) based on your FTP.
watts
kg
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. |
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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% FTPSweet 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.Explore More Tools
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