FTP power zones calculator
Convert your FTP into seven Coggan power zones. See the exact watts for endurance, tempo, threshold and VO2max work.
Everything is computed in your browser โ the values you enter are never sent or stored.
Result
- FTP
- 250 W
- Power to weight
- 3.3 W/kg
| Zone | Power | Purpose |
|---|---|---|
| L1 | 0-138 W | Active Recovery |
| L2 | 140-188 W | Endurance |
| L3 | 190-225 W | Tempo |
| L4 | 228-263 W | Lactate Threshold |
| L5 | 265-300 W | VO2max |
| L6 | 303+ W | Anaerobic Capacity |
| L7 | 375+ W | Neuromuscular |
If your FTP test is older than 8-12 weeks, or you routinely finish above-threshold work comfortably, retest.
How we calculate this
- L1 < 55% FTP, L2 56-75%, L3 76-90%, L4 91-105%, L5 106-120%, L6 > 121%
- FTP is the power you can hold for roughly 60 minutes.
The formulas come from the appโs domain specification and are covered by unit tests. The same code powers zones inside the app.
Want these numbers to feed your plan automatically?
In the app, zones update after every test and the plan adapts to your data and how you feel.
This calculator is informational and does not replace a doctor, physiotherapist or coach. Results based on population formulas are estimates, not measurements. Read the full disclaimer โ