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.
Explore Trenaio plans
In the dashboard you can log workouts and use the training plan included in your tier. New account registration is currently closed.
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