Cycling Power Zones Calculator

Coggan Power Zones Explained

The 7-zone power model developed by Dr. Andrew Coggan is the industry standard for structuring cycling training. Each zone targets a specific physiological system and produces distinct training adaptations.

Zone 1 — Active Recovery (0–55% FTP)

Very easy spinning to promote blood flow and recovery. No training stimulus — used between intervals and on recovery days.

Zone 2 — Endurance (55–75% FTP)

The foundation of aerobic fitness. Builds mitochondrial density, fat oxidation, and cardiovascular efficiency. Most of your training volume should be here.

Zone 3 — Tempo (75–90% FTP)

Moderate intensity that improves muscular endurance and sustainable power. Feels "comfortably hard" — you can talk but in short sentences.

Zone 4 — Threshold (90–105% FTP)

Training at or near your lactate threshold. The most effective zone for raising FTP. Intervals of 8–20 minutes are typical.

Zone 5 — VO2max (105–120% FTP)

Short, intense intervals (3–8 minutes) that stress your aerobic ceiling. Improves maximum oxygen uptake and the ability to sustain high power.

Zone 6 — Anaerobic Capacity (120–150% FTP)

Very short efforts (30 seconds to 3 minutes) above VO2max. Develops anaerobic energy systems and tolerance to high lactate levels.

Zone 7 — Neuromuscular Power (150%+ FTP)

Maximum sprints under 30 seconds. Recruits maximum muscle fibers and develops peak power output. Fully anaerobic.