FTP power zones

Enter your FTP (or 20′ test average): the 7-zone table with the exact watts to hold in every workout.

Your FTP (watts)

…or 20′ test average (watts)

Weight (kg, optional)

What FTP is

Functional Threshold Power is the maximum power you can hold for about an hour: the reference for all power-based training. Estimate it with the classic 20-minute test: 20′ average × 0.95 (the standard convention, applied and declared by the tool).

The 7 zones

Z1 recovery (<55%), Z2 endurance (56-75%) where the base is built, Z3 tempo (76-90%), Z4 threshold (91-105%) to raise FTP itself, Z5 VO2max (106-120%) for the aerobic engine, Z6 anaerobic (121-150%) and Z7 sprint. Each zone trains a different system: most miles go in Z2, quality in Z4-Z5.

W/kg, the number that climbs

Uphill, power gets weighed: 250 W is 3.6 W/kg at 70 kg and 3.1 at 80. That's why absolute FTP rules flat time trials and W/kg rules the climbs.

Note

Coggan percentages, the de facto standard for twenty years (same as bike computers and training platforms). FTP tracks your form: retest every 6-8 weeks and recompute the zones.