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 turns these ranges from guesswork into precise intervals.
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.
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.
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.
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.
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