How it works
FTP is the highest power you can sustain for about an hour. Most riders estimate it from a 20-minute test: ride it as hard as you evenly can, then take 95% of the average power.
Coggan’s zones are percentages of it — endurance below 75%, threshold around 100%, and the short, hard efforts above. Retest every six to eight weeks; the zones move as you do.
A worked example
An FTP of 250 watts gives:
| Zone | Watts | % of FTP | What it is for |
|---|---|---|---|
| Recovery | 0–138 | 0–55% | Active recovery only. |
| Endurance | 140–188 | 56–75% | All-day pace. Most of the volume. |
| Tempo | 190–225 | 76–90% | Steady, purposeful. |
| Threshold | 228–263 | 91–105% | Around FTP. |
| Vo2max | 265–300 | 106–120% | 3–5 min repeats. |
| Anaerobic | 303–375 | 121–150% | 30 s to 2 min. |
More free tools
- Race time predictor — a realistic time and pace for every distance from one race you have run.
- Running pace zones — six training paces from one recent race, anchored on threshold.
- Cycling power zones — six Coggan power zones from Functional Threshold Power.
- Swim pace zones — critical swim speed from a 400 m and a 200 m time trial, and four pool paces.
Pricing · Compare with Trainerize, TrueCoach, Everfit and TrainingPeaks · Free tools