Cycling Tool
FTP Power Zones
Set power training targets from FTP and build backup heart-rate zones from LTHR.
Baseline Inputs
W
kg
bpm
FTP / kg
3.57 W/kg
Advanced club level
Coggan Power Zones
| Zone | Power | % FTP | Purpose |
|---|---|---|---|
Z1 Active Recovery | 0-138 W | 0-55% | Recovery, warm-up and cooldown |
Z2 Endurance | 140-188 W | 56-75% | Aerobic endurance and fat oxidation |
Z3 Tempo | 190-225 W | 76-90% | Steady cruising and long-climb endurance |
Z4 Threshold | 228-263 W | 91-105% | Lactate steady-state work near FTP |
Z5 VO2max | 265-300 W | 106-120% | 3-8 minute high-oxygen stimulus |
Z6 Anaerobic Capacity | 303-375 W | 121-150% | 30-second to 3-minute anaerobic capacity |
Z7 Neuromuscular | 378+ W | 151% | Sprint and neuromuscular power |
LTHR Heart-Rate Zones
| Zone | Heart rate | Purpose |
|---|---|---|
Z1 Recovery | 0-136 bpm | Recovery rides and low-stress days |
Z2 Endurance | 138-150 bpm | Long aerobic base |
Z3 Tempo | 151-156 bpm | Tempo endurance |
Z4 Sub-threshold | 158-166 bpm | Sub-threshold steady state |
Z5a Threshold | 168-171 bpm | Around threshold |
Z5b Anaerobic | 173-178 bpm | VO2 and anaerobic stimulus |
Z5c Maximal | 180+ bpm | Short intervals and sprints |
Theory
FTP is the maximum steady-state power sustainable for roughly 40-70 minutes. Coggan power zones map FTP percentages to recovery, aerobic, tempo, threshold, VO2max, anaerobic and neuromuscular work. LTHR-based heart-rate zones track cycling threshold response better than max heart rate, but high-intensity intervals should still primarily use power because heart rate lags (it takes tens of seconds to catch up to true intensity, badly underestimating effort during sprints or short intervals).
Sources: TrainingPeaks: Power Training Levels, Allen & Coggan, Training and Racing with a Power Meter