Cycling power zones calculator
Your zones
Enter your values to calculate.
Free to use. No account needed.
| Zone | W |
|---|---|
| Zone 1 | |
| Zone 2 | |
| Zone 3 | |
| Zone 4 | |
| Zone 5 | |
| Zone 6 | |
| Zone 7 |
Complete the required fields within the displayed limits.Resting HR must be below maximum HR. Average HR must be between them.VT2 must be higher than VT1.Use 2–7 increasing boundaries between 30 and 250 bpm.Ranges show inclusive bpm limits. The final zone has no fixed upper limit.Watt ranges include the lower limit and exclude the upper limit. Decimal boundaries are preserved.Estimate from average HR. A recorded workout’s sample-by-sample TRIMP can differ.PSS is power load: 1 hour at FTP gives 100 points. TRIMP and PSS use different scales.Below VT1VT1 to VT2Above VT2Active recoveryEnduranceTempoLactate thresholdVO2 maxAnaerobic capacityNeuromuscular powerThresholdSweet spot
Your calculator inputs stay in this browser. Nothing is saved to your EffortSignal account.
How it works
From FTP to watts
Each zone starts at a percentage of FTP. Coggan uses 0%, 56%, 76%, 91%, 106%, 121% and 151%. British Cycling uses the same first six starts. TrainerRoad uses 0%, 55%, 76%, 88%, 95%, 106% and 121%.
The presets match EffortSignal. The final zone has no fixed ceiling; a zone boundary is not a target to hold for an entire workout.
About training zones