Cycling Power Zones Calculator
Get your Coggan cycling power zones (Z1–Z5) from your FTP.
Related tools
All Running & endurance tools →The Cycling Power Zones Calculator turns FTP (watts) into Zone 1 max — Active recovery (W), Zone 2 max — Endurance (W), Zone 3 max — Tempo (W), Zone 4 max — Threshold (W), Zone 5 max — VO2max (W), instantly and for free. For instance, with FTP (watts) = 250 it returns Zone 1 max — Active recovery (W) = 138 W, Zone 2 max — Endurance (W) = 188 W and Zone 3 max — Tempo (W) = 225 W.
How to use it
- Enter your values: FTP (watts).
- Read the result instantly: Zone 1 max — Active recovery (W), Zone 2 max — Endurance (W), Zone 3 max — Tempo (W), Zone 4 max — Threshold (W), Zone 5 max — VO2max (W).
Frequently asked questions
How does the Cycling Power Zones Calculator work?
It takes FTP (watts) and derives Zone 1 max — Active recovery (W), Zone 2 max — Endurance (W), Zone 3 max — Tempo (W), Zone 4 max — Threshold (W) and Zone 5 max — VO2max (W) from them. The calculation is live as you type, so the result updates on every change.
Which values does the calculator ask for?
A single value: FTP (watts). Nothing else is required — no account, no file upload.
What does a typical calculation look like?
With FTP (watts) = 250, the calculator returns Zone 1 max — Active recovery (W) = 138 W, Zone 2 max — Endurance (W) = 188 W and Zone 3 max — Tempo (W) = 225 W. Those figures come from running this exact tool, so you can reproduce them by entering the same values.
How much does the result change with different inputs?
It moves a lot. Using FTP (watts) = 500 instead, Zone 1 max — Active recovery (W) goes from 138 W to 275 W — which is why it is worth testing a few scenarios rather than trusting a single figure.
What does it give for smaller values?
Scaled down to FTP (watts) = 125, Zone 1 max — Active recovery (W) comes out at 69 W. The relationship is worth checking at both ends before you rely on a single result.
When would I actually use this?
Preparing a race: the pace a target time needs, the splits to hold it, and the training zones that sit under it — on foot, and equally on a bike or in a pool, where the same session is measured in watts or in a hundred-metre split instead.
What is the most common mistake?
Scaling a time linearly to a longer distance. A marathon is not two half-marathons; race predictors use an exponent around 1.06 precisely because fatigue is not proportional.
What is the difference between the Cycling Power Zones Calculator and the Cycling power calculator?
This one returns Zone 1 max — Active recovery (W) and Zone 2 max — Endurance (W); the Cycling power calculator returns Power. That is the whole difference — open the one whose figure you need.
Is there a tool for the next step?
Heart rate zones calculator is the closest one after this: Find your five training heart rate zones from your age.
What else is worth having open alongside it?
FTP calculator (cycling) and Cycling speed calculator — they come up in the same task often enough to be worth a second tab.