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Breno Melo
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Cycling FTP & Power Zones

FTP calculator & 7 Coggan zones.

Estimate Functional Threshold Power from a 20-min, 8-min or ramp test. Get watts/kg category and the seven Coggan training zones in watts.

FTP = 95% of average power.

Your FTP
266W
Power-to-Weight
3.69W/kg
Cat 1/2

Coggan power zones

Z1 · Active Recovery
Very easy spin, recovery
0–146W
0–55% FTP
Z2 · Endurance
Aerobic base, long rides
149–200W
56–75% FTP
Z3 · Tempo
Ironman race pace, steady
202–239W
76–90% FTP
Z4 · Threshold
Sweet spot, FTP intervals
242–279W
91–105% FTP
Z5 · VO2 Max
3-8 min hard efforts
282–319W
106–120% FTP
Z6 · Anaerobic
30s-3min very hard
322–399W
121–150% FTP
Z7 · Neuromuscular
All-out sprints < 30s
402–∞W
151–150+% FTP

Frequently asked

What is FTP?

FTP (Functional Threshold Power) is the highest average power in watts you can sustain for ~60 minutes. It anchors every Coggan training zone and pacing decision on the bike.

Which test should I use?

20-min test: ride all-out for 20 minutes — FTP = 95% of average. 8-min test: two 8-minute maxes — FTP = 90% of the higher average. Ramp: ramp until failure — FTP = 75% of max 1-min.

What is a good W/kg?

Recreational 2.0-2.5, competitive age-grouper 3.0-4.0, elite/pro 4.5-5.5+. Climbing performance scales almost linearly with W/kg.

How often should I retest?

Every 6-8 weeks during a focused block, or whenever sessions feel consistently too easy or too hard at prescribed zones.

What FTP do I need for an Ironman?

Age-groupers typically need 2.5-3.5 W/kg. On race day pace at 65-75% of FTP to leave the run intact.