Cycling FTP & Coggan 7-Zone Power Calculator
Calculate Functional Threshold Power (FTP) from 20-minute, 8-minute, or ramp tests, compute watts-per-kilogram (W/kg), and generate exact Coggan 7-zone power targets and Sweet Spot ranges.
FTP Test & Rider Profile
Watts
kg
Functional Threshold Power
3.80 W / KG (VERY GOOD)
266 Watts
3.80 W/kg based on 70.0 kg rider weight
Sweet Spot Training Range (88% - 94% FTP)
234 – 250 W
High-efficiency aerobic conditioning sweet spot
Dr. Andrew Coggan 7-Zone Power Model
Z1 Active Recovery (<55%):
< 146 W
Z2 Endurance (56%–75%):
149 – 200 W
Z3 Tempo (76%–90%):
202 – 239 W
Z4 Lactate Threshold (91%–105%):
242 – 279 W
Z5 VO2 Max (106%–120%):
282 – 319 W
Z6 Anaerobic Capacity (121%–150%):
322 – 399 W
Z7 Neuromuscular Power (>150%):
> 399 W