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 Ahrens19 de junho de 2026Última atualização 23 de setembro de 2026

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

Sweet Spot

220–235W

88–94% FTP

Zona	Faixa	O que treina
Z1	Recuperação Ativa ≤ 138 W	Recuperação; gira as pernas sem acrescentar carga. RPE 1–2, muito fácil.
Z2	Resistência 139–188 W	Base aeróbica, oxidação de gordura, ritmo do dia inteiro. RPE 3–4, conversável.
Z3	Tempo 189–225 W	Resistência aeróbica e eficiência muscular. RPE 5–6, confortavelmente difícil.
Z4	Limiar 226–263 W	Limiar de lactato, trabalho de FTP, o teto sustentável. RPE 7–8, repetições de 10–30 min.
Z5	VO₂max 264–300 W	Potência aeróbica máxima; intervalos de 3–8 min. RPE 9, muito difícil.
Z6	Capacidade Anaeróbica 301–375 W	Capacidade anaeróbica; esforços de 30s–3min. RPE 9–10, próximo do máximo.
Z7	Potência Neuromuscular ≥ 376 W	Potência de sprint e neuromuscular. RPE 10, sprints máximos.

Recuperação Ativa

≤ 138 W

Resistência

139–188 W

Tempo

189–225 W

Limiar

226–263 W

VO₂max

264–300 W

Capacidade Anaeróbica

301–375 W

Potência Neuromuscular

≥ 376 W

Z1 · Recuperação Ativa. Recuperação; gira as pernas sem acrescentar carga. RPE 1–2, muito fácil.

Z2 · Resistência. Base aeróbica, oxidação de gordura, ritmo do dia inteiro. RPE 3–4, conversável.

Z3 · Tempo. Resistência aeróbica e eficiência muscular. RPE 5–6, confortavelmente difícil.

Z4 · Limiar. Limiar de lactato, trabalho de FTP, o teto sustentável. RPE 7–8, repetições de 10–30 min.

Z5 · VO₂max. Potência aeróbica máxima; intervalos de 3–8 min. RPE 9, muito difícil.

Z6 · Capacidade Anaeróbica. Capacidade anaeróbica; esforços de 30s–3min. RPE 9–10, próximo do máximo.

Z7 · Potência Neuromuscular. Potência de sprint e neuromuscular. RPE 10, sprints máximos.

O modelo de sete zonas de Andrew Coggan expressa cada zona como percentual da Potência de Limiar Funcional. O Sweet Spot (220–235 W, 88–94% FTP) fica entre Tempo e Limiar e oferece um alto estímulo de treino com fadiga moderada.
A FTP é a potência que você poderia teoricamente sustentar por cerca de uma hora. Refaça o teste a cada 4–6 semanas; uma FTP desatualizada deixa todas as zonas erradas.

Um PDF com seus resultados personalizados, além de um QR code para reabri-los a qualquer momento.

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