Cycling
FTP and power zones.
Enter your best 20-minute average power to estimate FTP at 95%, or enter a known FTP. You get the seven Coggan power zones in watts, and watts per kilogram if you add your weight. Runs in your browser.
Power
FTP and zones
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Worked example
A best 20-minute average of 250 W gives FTP = 250 × 0.95 = 237.5 W. For the zones below, an FTP of 250 W gives: Zone 2 endurance 140 to 188 W (56 to 75%), Zone 4 threshold 228 to 263 W (91 to 105%) and Zone 5 up to 300 W (120%). At 70 kg that FTP is 3.57 W/kg.
How it works
Functional threshold power (FTP) is the highest power you can hold for about an hour. A common field estimate is 95% of your best 20-minute average power, which is the figure this tool uses. The seven training levels from Andrew Coggan are percentages of FTP:
| Zone | Name | % of FTP |
|---|---|---|
| 1 | Active recovery | Under 55% |
| 2 | Endurance | 56 to 75% |
| 3 | Tempo | 76 to 90% |
| 4 | Threshold | 91 to 105% |
| 5 | VO2 max | 106 to 120% |
| 6 | Anaerobic capacity | 121 to 150% |
| 7 | Neuromuscular power | Over 150% |
Zone 7 is all-out, very short efforts. The 95% rule is an estimate; a lab test, a ramp test or a longer test can give a different FTP. Pace the 20-minute test evenly, after a good warm-up.
Sources and basis (checked 2026-10-05): Coggan power zones summary (zone percentages, 95% of 20-minute power); Allen, H. and Coggan, A., Training and Racing with a Power Meter (power training levels).
FAQ
How do you calculate FTP from a 20-minute test?
Multiply your best 20-minute average power by 0.95. A 250 W average gives an FTP of 237.5 W.
What are the Coggan power zones?
Seven levels as percent of FTP: active recovery under 55%, endurance 56 to 75%, tempo 76 to 90%, threshold 91 to 105%, VO2 max 106 to 120%, anaerobic capacity 121 to 150%, neuromuscular power over 150%.
Is the 95% rule accurate?
It is an estimate, and it can overestimate or underestimate your true FTP. Treat it as a starting point and adjust to how the zones feel.
What is a good FTP in watts per kilogram?
It depends on your goals and category. Watts per kilogram is mostly useful for tracking your own progress and comparing climbing ability.
How often should I retest FTP?
FTP changes as fitness does, so retest after a training block and use the same method each time.
Disclaimer
Not medical advice. A 20-minute all-out test is very hard. Check with a healthcare professional before starting hard training if you have a health condition, and stop if you feel unwell.