How to Set Your Power Zones From an FTP Test
Set all seven cycling power zones from one FTP test: the 20-minute, 8-minute and ramp protocols, the factor each uses, and when to retest.
Your cycling power zones are fixed percentages of FTP (functional threshold power): test FTP once and all seven Coggan power zones follow. Zone 2 endurance is 56–75% of FTP and threshold is 91–105%, so at an FTP of 250 W that is 140–188 W and 228–263 W. The power zone calculator does the multiplication. This post covers the part it cannot do for you: getting an FTP you can trust.
Pick an FTP test
Each test is a short maximal effort with a standard factor that converts it to FTP:
- 20-minute test: FTP = 95% of your best 20-minute average power. The classic field test.
- 8-minute test: FTP = 90% of your best 8-minute power. Shorter and friendlier.
- Ramp test: FTP ≈ 75% of your 1-minute peak (MAP) at the end of a ramp. Least dependent on pacing.
Pick the test in the calculator and it applies the factor for you. For choosing and pacing a test, read what's a good FTP.
Turn the result into zones
- Enter your FTP in watts, or the raw test result with its test type.
- Read your zones. All seven bands appear in watts, labelled with what they train and how they feel.
- Compare. Change the number and everything recalculates, so you can see how a 10-watt FTP gain shifts every zone.
FTP
250W
Sweet Spot
220–235W
88–94 % FTP
| Zone | Interval | Hvad det træner |
|---|---|---|
| Z1 | Aktiv restitution ≤ 138 W | Restitution; ruller benene uden at tilføje belastning. RPE 1–2, meget let. |
| Z2 | Udholdenhed 139–188 W | Aerob base, fedtforbrænding, tempo til hele dagen. RPE 3–4, samtalevenligt. |
| Z3 | Tempo 189–225 W | Aerob udholdenhed og muskeleffektivitet. RPE 5–6, behageligt hårdt. |
| Z4 | Tærskel 226–263 W | Laktattærskel, FTP-arbejde, det holdbare loft. RPE 7–8, 10–30 min gentagelser. |
| Z5 | VO₂max 264–300 W | Maksimal aerob effekt; 3–8 min intervaller. RPE 9, meget hårdt. |
| Z6 | Anaerob kapacitet 301–375 W | Anaerob kapacitet; 30 s–3 min forsøg. RPE 9–10, næsten maksimalt. |
| Z7 | Neuromuskulær kraft ≥ 376 W | Sprint- og neuromuskulær kraft. RPE 10, alt-ud-sprint. |
Z1 · Aktiv restitution. Restitution; ruller benene uden at tilføje belastning. RPE 1–2, meget let.
Z2 · Udholdenhed. Aerob base, fedtforbrænding, tempo til hele dagen. RPE 3–4, samtalevenligt.
Z3 · Tempo. Aerob udholdenhed og muskeleffektivitet. RPE 5–6, behageligt hårdt.
Z4 · Tærskel. Laktattærskel, FTP-arbejde, det holdbare loft. RPE 7–8, 10–30 min gentagelser.
Z5 · VO₂max. Maksimal aerob effekt; 3–8 min intervaller. RPE 9, meget hårdt.
Z6 · Anaerob kapacitet. Anaerob kapacitet; 30 s–3 min forsøg. RPE 9–10, næsten maksimalt.
Z7 · Neuromuskulær kraft. Sprint- og neuromuskulær kraft. RPE 10, alt-ud-sprint.
- Andrew Coggans syv-zone-model udtrykker hver zone som en procentdel af Functional Threshold Power. Sweet Spot (220–235 W, 88–94 % FTP) ligger mellem Tempo og Tærskel og giver en høj træningsstimulus for moderat træthed.
- FTP er den effekt, du teoretisk kunne holde i cirka en time. Test igen hver 4.–6. uge; en forældet FTP gør hver zone forkert.
En PDF med dine personlige resultater, plus en QR-kode til at åbne dem igen når som helst.
The zones follow the Coggan 7-zone model, the standard TrainingPeaks, Zwift, Garmin and Wahoo build on, so the ranges match your head unit and platform. The result also marks sweet spot (88–94% of FTP), the band just below threshold that structured plans lean on.
Garbage in, garbage out
Zones are only as good as the FTP behind them. A guessed or months-old FTP gives confident but wrong zones, because every band shifts with it. Test honestly, retest every 4–8 weeks while training hard, and treat the boundaries as overlapping guidelines rather than walls (Coggan stresses this himself).
Keep a record of your zones
Hit Download to save a PDF of your zone chart. It matches the screen and carries a QR code back to the calculator, so you can:
- Pin it above your trainer or tape it to your stem.
- Keep a dated record each time you retest and watch FTP climb over a season.
- Re-open the calculator from the QR code after your next test.
Nothing is stored on our end. You keep the record.
Power zones, heart-rate zones, or pace?
Power is what you produce: instant and unaffected by heat, sleep or caffeine. Heart rate is how your body responds. It lags and drifts, which is why a 5-second sprint barely moves it. Without a power meter, use heart-rate zones or, for running, pace zones. Many riders watch power for the effort and heart rate for fatigue. The "mostly easy, a little very hard" shape is what the polarized model prescribes.
FTP zones are one model. Critical Power fits CP and W′ from a couple of efforts, and Stryd-style running power zones apply the same idea on foot. Every formula is implemented from its primary source and unit-tested against published reference values (see methodology).
FAQ
How often should I retest FTP? Every 4–8 weeks of focused training. Save a fresh PDF each time so you can see the trend.
Which FTP test should I use? The 20-minute test is the classic reference, the 8-minute test is shorter and friendlier, and the ramp test depends least on pacing. Use the same test every time, so each retest compares like with like.
What is sweet spot? 88–94% of FTP, between tempo and threshold. At 250 W FTP that is 220–235 W. It gives a near-threshold stimulus for less fatigue than riding at FTP. Typical sessions are 2–4 intervals of 8–20 minutes.
Do I need a power meter? To train by power zones, yes. To find your zones you only need your FTP, which you can estimate from a 20-minute, 8-minute or ramp test. Without a meter, use heart-rate or pace zones.
Is the calculator free? Yes, forever. No email, no account, no paywall on the result, and your FTP never leaves your device.
Set your zones in the power zone calculator, or browse every calculator for your sport.
Sources
- Allen, H. & Coggan, A. Training and Racing with a Power Meter (2nd ed., VeloPress, 2010)
- Coggan, A. Power Training Levels, TrainingPeaks
- FTP-estimation factors (20-minute ×0.95, 8-minute ×0.90, ramp ×0.75) follow the standard field-test protocols described in the same sources