The Best Free Power Zone Calculator (and How to Use It)

Enter your FTP and get all seven cycling power zones in watts, free, no email or account. How the calculator works and how to estimate FTP inside it.

Sven Ahrens19 de junho de 2026Última atualização 6 de setembro de 2026

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A power zone calculator turns one number, your FTP (functional threshold power), into the watts ranges you train in. Enter your FTP and ours lays out all seven Coggan power zones in watts, with what each trains and how it feels. Free, works on your phone, no email or account. Below: how to use it, what to do if you do not know your FTP, and why it is the best free power zone calculator (also searched as "powerzone calculator").

What a power zone calculator does

Every zone is a slice of your FTP. Zone 2 endurance is 56–75% of FTP, threshold is 91–105%, and so on up to sprints. The calculator does the maths the instant you type your FTP and redoes it when the number changes.

It uses the Coggan 7-zone model, the standard TrainingPeaks, Zwift, Garmin and Wahoo build on, so the ranges match your head unit and platform. It also marks sweet spot (88–94% of FTP), the band just below threshold that structured plans lean on. For what each zone develops, see the Coggan power zones.

How to use it

Enter your FTP in watts.
Read your zones. All seven bands appear in watts, labelled with what they train and how they feel.
Adjust and 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.

Come back to the FTP calculator whenever you retest.

Don't know your FTP? Estimate it here

The same tool estimates FTP from a short maximal effort. Pick the test and it applies the standard factor:

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.

Drop the number in and you get FTP and zones together. For choosing and pacing a test, read what's a good FTP.

Why it's the best free power zone calculator

More than one model. Most calculators only do Coggan FTP zones. We also have Critical Power, which fits CP and W′ from a couple of efforts, and Stryd-style running power zones.
Open, tested maths. Every formula is implemented from its primary source and unit-tested against published reference values. See methodology.
Free and private. No email wall, no account, no upsell. Your FTP never leaves your device.
Fast and mobile-first. Built to use on a phone next to a turbo trainer.

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. Retest every 4–8 weeks of focused training and save a fresh one.

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.

Accuracy: garbage in, garbage out

The calculator is only as good as the FTP you feed it. 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).

FAQ

Is the power zone calculator free? Yes, completely and forever. No email, no account, no paywall on the result.

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 inside the tool. Without a meter, use heart-rate or pace zones.

Is "powerzone calculator" the same thing? Yes. "Power zone calculator," "powerzone calculator" and "FTP zone calculator" all mean the same tool: turning your FTP into cycling power zones.

Start with the FTP & power zone calculator, or browse every calculator to set zones 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