Cycling Power Zones Calculator

Cycling Power Zones Formula:

\[ Zone = FTP \times Intensity \]

Power Zone:

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1. What is FTP in Cycling?

Functional Threshold Power (FTP) represents the highest average power you can sustain for approximately one hour. It's a crucial metric for cyclists to gauge fitness and set training zones.

2. Understanding Power Zones

Power zones are ranges of intensity used to structure training. The standard zones are:

Zone 1 (Active Recovery): <55% FTP
Zone 2 (Endurance): 56-75% FTP
Zone 3 (Tempo): 76-90% FTP
Zone 4 (Threshold): 91-105% FTP
Zone 5 (VO2 Max): 106-120% FTP
Zone 6 (Anaerobic Capacity): 121-150% FTP
Zone 7 (Neuromuscular Power): >150% FTP

3. How the Calculator Works

The calculator uses the simple formula:

\[ Zone = FTP \times (Intensity/100) \]

Where:

\( FTP \) — Functional Threshold Power in watts
\( Intensity \) — Percentage of FTP (e.g., 75 for 75%)

4. Using the Calculator

Tips: Enter your current FTP in watts and the intensity percentage you want to calculate. For example, to find your Zone 2 upper limit (75% FTP), enter your FTP and 75 as intensity.

5. Frequently Asked Questions (FAQ)

Q1: How often should I test my FTP?
A: Most cyclists test every 4-8 weeks, as fitness changes with training.

Q2: What's a good FTP for beginners?
A: Beginner FTP typically ranges 150-200 watts, but watts/kg (power to weight ratio) is often more meaningful.

Q3: How accurate are power zones?
A: Very accurate when using a properly calibrated power meter and recent FTP test.

Q4: Should I use the same zones for indoor and outdoor cycling?
A: Yes, but be aware environmental factors may affect your ability to sustain certain zones outdoors.

Q5: Can I use this for running power zones?
A: Running FTP is typically about 10% lower than cycling FTP, so zones would need adjustment.