Power Training Zones Calculator

What is FTP?

Functional Threshold Power (FTP) is the highest average power you can maintain through pedaling for approximately one hour. It's a crucial metric that serves as the foundation for power-based training zones.

How to determine your FTP:

  1. Perform a 20-minute all-out effort after a good warm-up
  2. Take 95% of your average power from this test
  3. Or complete a full 1-hour FTP test
  4. Use a smart trainer or power meter for accurate measurements

Power Zones Visualization

Typical FTP Ranges by Category

Category FTP (W/kg) Description
Beginner 1.5-2.5 New to structured training
Intermediate 2.5-3.5 Regular training, some racing experience
Advanced 3.5-4.5 Competitive racing experience
Elite 4.5+ Professional/Elite level

Training Tips

  • Zone 1 (Active Recovery): Use for recovery rides, warm-ups, and cool-downs. Should feel very easy.
  • Zone 2 (Endurance): The foundation of your training. Long rides at this intensity build aerobic fitness.
  • Zone 3 (Tempo): "Sweet spot" training. Challenging but sustainable, great for building stamina.
  • Zone 4 (Threshold): Your FTP zone. Important for improving sustained power output.
  • Zone 5 (VO2 Max): High-intensity intervals. Improves maximum aerobic capacity.
  • Zone 6 (Anaerobic): Very short, very intense efforts. Develops sprint power.
  • Zone 7 (Neuromuscular): Maximum power output. Used for sprinting and very short efforts.

Training Guidelines:

  • Spend most training time in Zones 2-3 (about 80%)
  • Include Zone 4 work in structured intervals
  • Use Zones 5-7 sparingly in specific workouts
  • Always warm up properly before high-intensity work
  • Retest FTP every 6-8 weeks to track progress
Disclaimer: This calculator provides training zones based on standard power training principles. Individual power outputs can vary significantly based on factors such as fitness level, genetics, training history, and environmental conditions. For the most accurate zones, consider working with a qualified cycling coach. Always consult with healthcare professionals before starting a new training program.