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.

Sven Ahrens2026년 6월 19일마지막 업데이트 2026년 9월 23일

FTPpower zonescycling training zones

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

스위트 스팟

220–235W

88–94% FTP

존	범위	무엇을 단련하는가
Z1	능동적 회복 ≤ 138 W	회복; 부하를 더하지 않고 다리를 풀어줍니다. RPE 1–2, 매우 쉬움.
Z2	지구력 139–188 W	유산소 기초, 지방 산화, 하루 종일 갈 수 있는 페이스. RPE 3–4, 대화 가능.
Z3	템포 189–225 W	유산소 지구력과 근육 효율성. RPE 5–6, 편안하게 힘듦.
Z4	역치 226–263 W	젖산 역치, FTP 운동, 지속 가능한 상한선. RPE 7–8, 10–30분 반복.
Z5	VO₂max 264–300 W	최대 유산소 파워; 3–8분 인터벌. RPE 9, 매우 힘듦.
Z6	무산소 능력 301–375 W	무산소 능력; 30초–3분 노력. RPE 9–10, 최대에 가까움.
Z7	신경근 파워 ≥ 376 W	스프린트와 신경근 파워. RPE 10, 전력 스프린트.

능동적 회복

≤ 138 W

지구력

139–188 W

템포

189–225 W

역치

226–263 W

VO₂max

264–300 W

무산소 능력

301–375 W

신경근 파워

≥ 376 W

Z1 · 능동적 회복. 회복; 부하를 더하지 않고 다리를 풀어줍니다. RPE 1–2, 매우 쉬움.

Z2 · 지구력. 유산소 기초, 지방 산화, 하루 종일 갈 수 있는 페이스. RPE 3–4, 대화 가능.

Z3 · 템포. 유산소 지구력과 근육 효율성. RPE 5–6, 편안하게 힘듦.

Z4 · 역치. 젖산 역치, FTP 운동, 지속 가능한 상한선. RPE 7–8, 10–30분 반복.

Z5 · VO₂max. 최대 유산소 파워; 3–8분 인터벌. RPE 9, 매우 힘듦.

Z6 · 무산소 능력. 무산소 능력; 30초–3분 노력. RPE 9–10, 최대에 가까움.

Z7 · 신경근 파워. 스프린트와 신경근 파워. RPE 10, 전력 스프린트.

Andrew Coggan의 7존 모델은 모든 존을 기능적 역치 파워(FTP)의 백분율로 표현합니다. 스위트 스팟(220–235 W, 88–94% FTP)은 템포와 역치 사이에 위치하며 적당한 피로로 높은 훈련 자극을 줍니다.
FTP는 이론상 약 1시간 동안 유지할 수 있는 파워입니다. 4–6주마다 재측정하세요. 오래된 FTP는 모든 존을 잘못되게 만듭니다.

당신의 개인 맞춤 결과가 담긴 PDF와, 언제든 다시 열 수 있는 QR 코드.

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