FTP Zones
Enter your functional threshold power (FTP) to calculate Coggan’s seven power zones: Z1 <55%, Z2 56–75%, Z3 76–90%, Z4 91–105%, Z5 106–120%, Z6 121–150%, Z7 >150%.
| Zone | Name | % FTP | Watts |
|---|---|---|---|
| Z1 | Active recovery | <55% | ≤138 |
| Z2 | Endurance | 56–75% | 140–188 |
| Z3 | Tempo | 76–90% | 190–225 |
| Z4 | Threshold | 91–105% | 228–263 |
| Z5 | VO2max | 106–120% | 265–300 |
| Z6 | Anaerobic | 121–150% | 303–375 |
| Z7 | Neuromuscular | >150% | 376+ |
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How FTP zones are calculated
Each zone is a percentage of FTP, the highest power you can sustain for about an hour. Zone 2 is endurance, zone 4 is threshold, zone 5 is VO2max. Most weekly hours should sit in Z2, with targeted work in Z3–Z5 depending on the phase.
Frequently asked questions
What are FTP zones?+
They are power ranges based on your functional threshold power. Training in the right zone (endurance vs threshold vs VO2max) is how cyclists build fitness without burying themselves every ride.
How do I find my FTP?+
Common field tests: 20 minutes hard × 0.95, a 60-minute all-out effort, or a ramp test on a smart trainer. Update it every few weeks as you get fitter.
What is Coggan zone 2?+
Endurance: 56–75% of FTP. Conversational, aerobic riding. It is where most of a serious cyclist’s volume lives.
Should I train only at threshold?+
No. Threshold (Z4) is potent but costly. A balanced week is mostly Z2 with one or two quality sessions in Z3–Z5.
How does Peaking use my FTP?+
Your cycling profile stores FTP so AI plans can prescribe the right watts for intervals, endurance and race-specific work.