Cycling Power Zones Calculator

The highest power you can hold for about an hour.

Find training power zones from your FTP.

Endurance upper (75%) (W) 187.5

Tempo upper (90%) (W) 225

Threshold upper (105%) (W) 262.5

VO₂ upper (120%) (W) 300

Formula: Coggan zones as % of FTP

Step-by-step with your numbers:

1. Values used:

2. Functional threshold power = 250 W

4. Endurance upper (75%) = 187.5W

5. Tempo upper (90%) = 225W

6. Threshold upper (105%) = 262.5W

7. VO₂ upper (120%) = 300W

Did we solve your problem today?

Power zones based on FTP guide structured cycling training.

The math behind it

Coggan zones as % of FTP: active recovery <55%, endurance 56–75%, tempo 76–90%, threshold 91–105%, VO₂ 106–120%.

FTP 250 W → endurance to 188 W, threshold to 263 W.

What is FTP?

The highest power you can hold for about an hour.