Sport & running
What are your cycling power zones from FTP?
Functional threshold power and 5 training zones — from FTP or a 20-minute test.
Quick answer
Functional Threshold Power (FTP) is the wattage you can hold for about an hour — in practice estimated as 95% of your best 20-minute power. A test averaging 265 W → FTP ≈ 252 W. Zone 2 endurance then spans 56–75% of that: 141–189 W for steady base miles.
FTP
250 W
- Watts per kg (optional)
- 3.33 W/kg
| Zone | Power range |
|---|---|
| Z1 — Active recovery | 0–138 W |
| Z2 — Endurance | 140–188 W |
| Z3 — Tempo | 190–225 W |
| Z4 — Threshold | 228–263 W |
| Z5 — VO₂max | 265–300 W |
FTP ≈ 95% of your best 20-minute power (Coggan). Zones follow the classic 5-zone model. For racing prep, confirm FTP with a ramp test or coach — indoor trainers often read 5–10% high.
How it works
Zones follow the Coggan 5-zone model used by Zwift, TrainerRoad and most coaches. Indoor trainers often read high — validate FTP outdoors or with a ramp test. A power meter pedals turns these ranges from guesswork into precise intervals; pair it with a smart bike trainer for repeatable erg-mode tests.
Retest every 4–8 weeks during a build block, not after every hard weekend. Most training time should sit in Z2 — Z4/Z5 are the spice, not the meal. Chest pain, unexplained dizziness or heart meds: get clearance before maximal tests. Training guidance only, not medical advice.
Absolute watts answer one kind of question and the wrong one on a climb. On flat ground and against the clock your FTP in watts is what matters; the moment the road tilts, what counts is watts divided by your body weight — which is why two riders with identical FTPs finish minutes apart on a mountain, and why a rider who gains twenty watts and five kilograms has gone backwards uphill. Work out both numbers and know which one your events are decided by, because the training that raises one is not always the training that raises the other.
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Frequently asked questions
How do I test FTP at home?+
Warm up 15–20 min, then all-out 20 minutes on a steady climb or erg mode. Average power × 0.95 = FTP estimate. Cool down. Repeat monthly in similar conditions — rested legs, same fan setup and tire pressure if indoors.
What is a good FTP for my weight?+
Amateur benchmarks: 2.0 W/kg recreational, 3.0 W/kg competitive amateur, 4.0+ W/kg elite. Divide your FTP by body weight — watts per kg matters more than absolute watts on climbs. Age and training history shift the curve; compare yourself to last season, not pro tables.
Zone 2 — how long should I ride?+
Base plans stack 2–4 hour Z2 rides weekly; intensity stays conversational. Use the calculator's Z2 range as your power ceiling on flat endurance days. If power drifts above Z2 on climbs, that is normal — aim for the average over the ride.
FTP vs lactate threshold — same thing?+
Close cousins: FTP approximates MLSS power for most cyclists within a few percent. Lab lactate testing is more precise; FTP field tests are free and repeatable. Ramp tests (1-min steps to failure) often land 5–10 W lower than 20-min estimates — pick one protocol and stick with it.
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