FTP Zones Calculator

Calculate your seven power training zones based on Functional Threshold Power (FTP). Used by coaches worldwide for structured training.

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How It Works

FTP is the maximum power you can sustain for approximately one hour. The standard test is a 20-minute all-out effort, then multiply by 0.95. Training zones based on FTP: Z1 (recovery), Z2 (endurance base), Z3 (tempo/sweetspot), Z4 (threshold intervals), Z5 (VO2max efforts), Z6 (anaerobic capacity), Z7 (neuromuscular sprints). Most training time should be in Z1-Z2 (80%) with targeted intervals in Z4-Z6 (20%). W/kg (watts per kilogram) is the key metric for climbing and racing.