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Power Zone Calculator — Training Zones from FTP
Calculate your power-based training zones from your FTP.
How We Calculate This
Power Zone Models
This calculator supports three popular zone models:
- Coggan 7-zone: The standard model by Dr Andrew Coggan. Seven zones from recovery to neuromuscular sprints.
- Polarised 3-zone: Used in polarised training — most time in Zone 1, minimal in Zone 2, hard intervals in Zone 3.
- Sweet Spot 5-zone: Emphasises the sweet spot (84-97% FTP) as the most efficient training intensity.
Watts per kilo
W/kg is the key metric for climbing performance. Enter your weight to see your power-to-weight ratio alongside your zones.
Frequently Asked Questions
Power zones are ranges of wattage that correspond to different training intensities and physiological adaptations. The standard model uses 7 zones based on your FTP.
Power zones respond instantly to effort changes, while heart rate lags by 30-60 seconds. Power is also unaffected by temperature, fatigue, caffeine or stress, making it more reliable for training.
Most training (60-80%) should be in Zone 2 (endurance). The remaining time is split between higher zones depending on your goals and training phase.
Yes, a power meter or smart trainer is needed to train with power zones. Modern options start from around £200 for a single-sided crank or pedal-based meter.
Related Calculators
Heart Rate Zone Calculator
Calculate heart rate training zones from max or threshold HR.
Training Stress Calculator
Calculate TSS (Training Stress Score) from power, duration, and FTP.
TSS Calculator
Calculate Training Stress Score from power and duration.
FTP Calculator
Estimate your Functional Threshold Power from test results.
Ramp Test Calculator
Calculate FTP from a ramp test result.
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Last updated: June 2026
All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.