Cycling Power Zone Calculator

If you're a cyclist looking to train smarter, not harder, understanding your power zones is essential. These zones help you structure your workouts, target the right intensity, and boost your endurance, speed, and stamina. That’s where our Cycling Power Zone Calculator comes in.

We’ve designed this easy-to-use tool to help you quickly calculate your power zones based on your FTP (Functional Threshold Power). Whether you're training for endurance or trying to hit peak performance, knowing your power zones helps you get the most out of every ride.

What Is FTP and Why It Matters

FTP (Functional Threshold Power) is the highest power (measured in watts) that you can sustain for one hour. It’s the foundation for all your training zones. Calculating your FTP allows you to determine your power output zones and tailor your rides according to your fitness goals.

You can find your FTP using a smart trainer or power meter by doing a 20-minute test and multiplying your average power by 0.95.

Example:

If your average power in the 20-minute test is 250 watts:

FTP = 250 × 0.95 = 237.5 watts

How to Use the Cycling Power Zone Calculator

1. Enter your FTP (in watts) in the calculator.
2. Click "Calculate".
3. Instantly get your power zones – from Zone 1 (Active Recovery) to Zone 7 (Neuromuscular Power).

Each zone has a specific purpose. For example:

• Zone 2 (Endurance) is ideal for long rides and fat burning.
• Zone 4 (Threshold) targets race pace and improves your FTP.

Power Zone Calculations Formula

Here’s how each power zone is calculated based on your FTP:

• Zone 1 (Active Recovery): < 55% of FTP
• Zone 2 (Endurance): 56% – 75% of FTP
• Zone 3 (Tempo): 76% – 90% of FTP
• Zone 4 (Lactate Threshold): 91% – 105% of FTP
• Zone 5 (VO2 Max): 106% – 120% of FTP
• Zone 6 (Anaerobic Capacity): 121% – 150% of FTP
• Zone 7 (Neuromuscular Power): Maximum effort – no set percentage

Example (FTP = 240 watts):

• Zone 2 Range = 240 × 0.56 to 240 × 0.75 = 134.4 to 180 watts

Why Use a Power Zone Calculator?

Training without structure can lead to slow progress and burnout. By using a power zone cycling calculator, you make every workout count. It helps ensure that you're training at the right intensity depending on your goal whether it's building endurance or improving sprint power.

If you're doing zone 2 training, for example, you’ll need to stay between 56% and 75% of your FTP. This helps increase aerobic capacity without overtraining.

Final Verdict

Our Cycling Power Zone Calculator is the simplest and most accurate way to calculate your power zones. Just enter your FTP and get a full breakdown of your training zones in seconds. Whether you’re a beginner cyclist or a seasoned pro, this tool is a must-have in your training kit.

Use it today to train smarter, hit your goals faster, and ride stronger.

FAQs

How do I calculate my FTP for cycling?

Perform a 20-minute max effort test. Take the average power and multiply it by 0.95. That’s your FTP.

What percentage of my FTP is Zone 2?

Zone 2 is 56% to 75% of your FTP.

What is my Zone 2 cycling power?

If your FTP is 200 watts, then Zone 2 is between 112 and 150 watts.

What zone is 75% of FTP?

75% of FTP falls at the upper end of Zone 2.