FTP Zones
Seven power zones (Coggan)
| Zone | Name | % FTP | Power (W) |
|---|---|---|---|
| Z1 | Active recovery | 0–55% | 0–110 |
| Z2 | Endurance | 56–75% | 112–150 |
| Z3 | Tempo | 76–90% | 152–180 |
| Z4 | Lactate threshold | 91–105% | 182–210 |
| Z5 | VO2max | 106–120% | 212–240 |
| Z6 | Anaerobic capacity | 121–150% | 242–300 |
| Z7 | Neuromuscular | > 151% | > 302 |
🎯 Sweet Spot (88–94%): 176–188 W — the sweet spot between training benefit and fatigue, great for building volume.
Heart rate zones
Enter LTHR or max heart rate to generate five heart rate zones.
Values are only put into the link when you press the button.
W/kg levels are rough reference bands only. Everything is computed in your browser — nothing is uploaded.