This chart uses Andrew Coggan’s power training levels, the standard behind TrainingPeaks, Garmin, Zwift and Intervals.icu. Each zone is a fixed percentage of your FTP (functional threshold power, the power you can hold for about an hour). If you don’t know yours yet, the FTP calculator works it out from a 20-minute test, a ramp test or 2 × 8 minutes.
Power zones in watts
| FTP | Z1 Recovery | Z2 Endurance | Z3 Tempo | Z4 Threshold | Z5 VO2 max | Z6 Anaerobic |
|---|---|---|---|---|---|---|
| 150 W | ≤ 83 W | 84-113 W | 114-135 W | 137-158 W | 159-180 W | ≥ 182 W |
| 175 W | ≤ 96 W | 98-131 W | 133-158 W | 159-184 W | 186-210 W | ≥ 212 W |
| 200 W | ≤ 110 W | 112-150 W | 152-180 W | 182-210 W | 212-240 W | ≥ 242 W |
| 225 W | ≤ 124 W | 126-169 W | 171-203 W | 205-236 W | 239-270 W | ≥ 272 W |
| 250 W | ≤ 138 W | 140-188 W | 190-225 W | 228-263 W | 265-300 W | ≥ 303 W |
| 275 W | ≤ 151 W | 154-206 W | 209-248 W | 250-289 W | 292-330 W | ≥ 333 W |
| 300 W | ≤ 165 W | 168-225 W | 228-270 W | 273-315 W | 318-360 W | ≥ 363 W |
| 325 W | ≤ 179 W | 182-244 W | 247-293 W | 296-341 W | 345-390 W | ≥ 393 W |
| 350 W | ≤ 193 W | 196-263 W | 266-315 W | 319-368 W | 371-420 W | ≥ 424 W |
Z7 neuromuscular has no watt range: it’s all-out sprints of under 15 seconds.
What percentage each zone is
| Zone | % of FTP | How long you can hold it | What it’s for |
|---|---|---|---|
| Z1 Recovery | up to 55% | Hours | Easy spinning the day after a hard effort |
| Z2 Endurance | 56-75% | 2 to 6 hours | Aerobic base, burning fat, long rides |
| Z3 Tempo | 76-90% | 1 to 3 hours | Century and gran fondo pace, long climbs |
| Z4 Threshold | 91-105% | 20 to 60 minutes | Raising your FTP with 10- to 20-minute blocks |
| Z5 VO2 max | 106-120% | 3 to 8 minutes | Your aerobic ceiling: 3- to 5-minute intervals |
| Z6 Anaerobic | 121-150% | 30 s to 3 minutes | Attacks, short steep hills and surges |
| Z7 Neuromuscular | maximum | under 15 s | Sprints and hard accelerations |
If your FTP isn’t in the chart
Multiply your FTP by the zone’s percentage. With 265 W, endurance runs from 265 × 0.56 = 148 W to 265 × 0.75 = 199 W. Or, faster, enter your FTP in the power zones calculator and it gives you all of them, along with your watts per kilo. If you train by heart rate, the equivalents are in the guide to cycling training zones. How to test properly is in what FTP is and how to measure it, and to compare your FTP with your weight, see the watts per kg chart.
Frequently asked questions
What is zone 2 in cycling power?
Zone 2, endurance, runs from 56 to 75% of your FTP. With an FTP of 250 W, that's 140 to 188 W. It's the zone for long rides and the one that racks up the most hours in a base plan.
How many watts is zone 4, or threshold?
Zone 4 runs from 91 to 105% of your FTP. With an FTP of 250 W, 228 to 263 W. It's the zone for long intervals like 2 × 20 minutes, the ones that do the most to raise your FTP.
How often should I update my power zones?
Every time you retest your FTP: every 4 to 8 weeks if you train on a plan, or when threshold intervals start to feel too easy or impossible.