🚴
Cycling FTP Zones
Functional Threshold Power, W/kg ratio, and all 7 Coggan training zones
Advertisement
50W500W
FTP
250
watts
W/kg
3.34
Trained
Training Zones (Coggan)
Zone 1 — Active Recovery
Very easy, recovery rides
Zone 2 — Endurance
Long aerobic base rides
Zone 3 — Tempo
Sustained effort
Zone 4 — Threshold
Threshold efforts at FTP
Zone 5 — VO₂ Max
Hard intervals, 3–8 min
Zone 6 — Anaerobic
Short hard bursts
Zone 7 — Neuromuscular
Max sprints, < 30 sec
Advertisement