Cycling Power Zones Calculator

Your details

Select how you obtained your power figure. The correct multiplier is applied automatically to estimate your FTP.
Used to calculate your power-to-weight ratio (watts per kilogram), a key performance metric for climbers.
kg
Estimated FTPTrained
238W

Your Functional Threshold Power

Power-to-Weight (W/kg)3.4W/kg
Zone 1 lower0W
Zone 1 upper131W
Zone 2 lower133W
Zone 2 upper179W
Zone 3 lower181W
Zone 3 upper214W
Zone 4 lower217W
Zone 4 upper250W
Zone 5 lower252W
Zone 5 upper286W
Zone 6 lower288W
Zone 6 upper357W
Zone 7 lower359W
All zones summaryZ1 Active Recovery: 0-131 W | Z2 Endurance: 133-179 W | Z3 Tempo: 181-214 W | Z4 Lactate Threshold: 217-250 W | Z5 VO2 Max: 252-286 W | Z6 Anaerobic: 288-357 W | Z7 Neuromuscular: 359-max
Z1 Active Recovery131
Z2 Endurance179
Z3 Tempo214
Z4 Threshold250
Z5 VO2 Max286
Z6 Anaerobic357
Z7 Neuromuscular359

Your estimated FTP is 238 W.

  • FTP estimated from 20-minute all-out effort: 238 W.
  • Your power-to-weight ratio is 3.40 W/kg.
  • Zone 4 (Lactate Threshold) is your key training zone: 217-250 W. Spending time here lifts your FTP.
  • Zone 5 (VO2 Max) at 252-286 W builds peak aerobic capacity - keep efforts to 3 to 8 minutes.
  • The bulk of your training volume should be in Zones 1 and 2 to build an aerobic base without over-accumulating fatigue.

Next stepRetest every 8 to 12 weeks. As fitness improves, recalculate your zones to keep training stimuli appropriate.

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