Bike training structure

Cycling Power Zone Calculator

Enter your FTP to see all 7 Coggan power zones with watt ranges, training purpose, example workouts, and triathlon pacing context.

Your FTP

Enter your Functional Threshold Power. Don't know yours? Use the FTP Calculator.

FTP

watts

Body weight (optional)

Coggan 7-Zone Power Targets

Z1Active Recovery

0-138 W

Recovery between hard sessions, warm-up, cool-down.

Z2Endurance

140-188 W

Aerobic base building, mitochondrial development, fat oxidation.

Z3Tempo

190-225 W

Muscular endurance, sustained aerobic work, group ride intensity.

Z4Threshold

228-263 W

Raise sustainable power, race-specific fitness for shorter events.

Z5VO2max

265-300 W

Aerobic capacity, high-end power development.

Z6Anaerobic

303-375 W

Anaerobic capacity, ability to sustain efforts above VO2max.

Z7Neuromuscular

378-375 W

Sprint power, neuromuscular recruitment, peak force.

Training insights

What each zone targets and how to use it.

Active Recovery

0-138W (0-55% FTP)

Recovery between hard sessions, warm-up, cool-down.

Example: 30-60 min easy spin at conversational effort.

Duration: 30-90 min

Endurance

140-188W (56-75% FTP)

Aerobic base building, mitochondrial development, fat oxidation.

Example: 1-4 hour steady ride at a pace you can maintain while talking.

Duration: 1-6 hours

Tempo

190-225W (76-90% FTP)

Muscular endurance, sustained aerobic work, group ride intensity.

Example: 2×20 min at tempo with 5 min recovery between.

Duration: 1-3 hours (for the session)

Threshold

228-263W (91-105% FTP)

Raise sustainable power, race-specific fitness for shorter events.

Example: 3×10 min at threshold with 5 min easy spin between.

Duration: 8-30 min intervals

VO2max

265-300W (106-120% FTP)

Aerobic capacity, high-end power development.

Example: 5×4 min at 110% FTP with 4 min easy recovery.

Duration: 3-8 min intervals

Anaerobic

303-375W (121-150% FTP)

Anaerobic capacity, ability to sustain efforts above VO2max.

Example: 8×1 min at 130% FTP with 2 min recovery.

Duration: 30s-3 min intervals

Neuromuscular

378-375W (151-300% FTP)

Sprint power, neuromuscular recruitment, peak force.

Example: 6×15 sec all-out sprints with full recovery.

Duration: <30 sec efforts

Triathlon pacing zones

Target power zones for each triathlon distance.

Race	Zone	Range	Watts
Sprint Triathlon	Z3-Z4	76-105% FTP	190-263W
Olympic Triathlon	Z3	76-90% FTP	190-225W
70.3 (Half Ironman)	Z2-Z3	65-85% FTP	163-213W
Ironman	Z2	56-75% FTP	140-188W

These are general pacing frameworks. Actual race execution depends on course profile, conditions, fueling strategy, and how much run performance you need to protect.

Practical recommendations

• Most endurance training time should be spent in Zone 2 to build aerobic base without accumulating excessive fatigue.

• Zone 4 (threshold) intervals are the most efficient way to raise FTP over time.

• Zone 5-7 work is valuable but should be used sparingly and with adequate recovery.

• For triathlon, bike pacing discipline (staying in the correct zone) protects your run performance.

• An outdated FTP makes all zone targets inaccurate. Retest every 6-8 weeks during focused training.

Related tools

FTP Calculator

Estimate FTP from test results

Bike TSS Calculator

Quantify ride training load

Power-to-Weight Calculator

Benchmark your W/kg

Race Time Calculator

Plan full triathlon splits

Informational tool. This calculator is for personal logging and awareness purposes only. Power zones are based on the Coggan 7-zone model and require an accurate FTP input. Zone targets are general training frameworks, not individualized prescriptions. This tool is not a substitute for professional coaching or guidance.

Methodology

How this calculator works

Bike Power and Threshold Methodology

Cycling threshold metrics are useful because they simplify pacing and training load decisions, but they still depend on protocol quality and accurate power data.

Present FTP as protocol-dependent, not absolute truth.
Describe TSS as a planning metric that depends on sound source data.
Keep power-zone guidance aligned with practical triathlon use cases.

FAQ

Frequently asked questions

What is FTP and why does it determine my power zones?

FTP (Functional Threshold Power) is the highest average power you can sustain for approximately one hour. It serves as the anchor point for all 7 Coggan zones because each zone targets a specific percentage of this threshold.

Which power zone should I train in most?

Most endurance athletes spend the majority of training time in Zone 2 (Endurance) to build aerobic base, with targeted sessions in Zone 4 (Threshold) and Zone 5 (VO2max) to drive fitness gains. The ratio depends on training phase and race distance.

How do power zones apply to triathlon racing?

Sprint triathlons typically use Zone 3-4 on the bike, Olympic uses Zone 3, 70.3 targets upper Zone 2 to low Zone 3, and Ironman is primarily Zone 2. Staying in the correct zone protects your run legs.

How often should I update my FTP for accurate zones?

Retest every 6-8 weeks or after a significant training block. An outdated FTP makes all zone targets either too easy or too hard, reducing training effectiveness.

Evidence

References

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