Cycling power zones
Enter your FTP or the average power of a 20 minute test: we lay out the seven training zones in watts, and your watts per kilo if you add your weight.
No idea? Enter your 20 minute test instead
FTP is taken as 95% of this
FTP
250 W
3.57 W/kg · about 36.2 km/h on the flat
| Zone | Power range | |
|---|---|---|
| Z1 Recovery | 0-138 W | Warm up and post-race spinning |
| Z2 Endurance | 139-188 W | The body of long rides |
| Z3 Tempo | 189-225 W | Gran fondo pace |
| Z4 Threshold | 226-263 W | 20-60 minute threshold work |
| Z5 VO2max | 264-300 W | 3-8 minute intervals |
| Z6 Anaerobic | 301-375 W | 30 second to 3 minute attacks |
| Z7 Sprint | 376+ W | Sprints, a few seconds |
FTP (functional threshold power) is the average power you can hold for an hour. The common field test takes 95% of a maximal 20 minute effort. The zones follow Andrew Coggan widely used percentages: Z1 below 55%, Z2 56-75%, Z3 76-90%, Z4 91-105%, Z5 106-120%, Z6 121-150%, Z7 above 150%. The speed estimate assumes flat road and no wind, riding a road bike on the hoods (CdA 0.32), good tyres on tarmac (Crr 0.005), sea level air and 95% drivetrain efficiency. An aero position, deep wheels or wind move that number by 10% easily: quicker in the drops or on a wheel, slower sitting up or climbing.
These are general ranges and assume normal conditions. Trail, heat, elevation gain, wind and technical ground all make the real time longer.
Frequently asked questions
(10)
What is FTP and how do I measure it?
FTP is the highest average power you can hold for an hour. The most common field test is a maximal 20 minute effort: after a warm up you ride the highest power you can sustain for 20 minutes and take 95% of the average. Ramp tests and two 8 minute efforts are also used; whichever you pick, repeat the same protocol to track progress.
What is a good watts per kilo number?
For amateurs 2.5-3.0 W/kg is a starting point, 3.0-3.5 regular training, 3.5-4.0 a strong amateur and 4.0-4.5 racing level. Professional male road riders produce 5.5-6.5 W/kg at threshold. W/kg decides climbs; raw watts decide the flat.
Why train by power rather than heart rate?
Power responds instantly while heart rate lags by a minute or two, so short intervals end before your heart rate arrives. Heat, fatigue, caffeine and poor sleep also swing heart rate by ten beats at the same power. For long easy rides heart rate is still a good control.
How often should I retest FTP?
Every 6-8 weeks during a training block is plenty. Testing more often eats training time and adds noise; when the same zone starts feeling easier, that is your signal the number has moved.
What zone should I ride a gran fondo in?
The body of a long gran fondo sits in Z2-Z3, roughly 65-85% of FTP. Going into Z4 on climbs is normal, but duration matters: every minute above threshold is paid back on the next climb. The classic beginner mistake is riding Z4 for the first hour and Z1 for the last quarter.
I have no power meter, is this useful?
Partly. Using the zones needs a power meter or a smart trainer; without one the heart rate zones tool fits better. You can still use this page to understand watts per kilo and to read numbers other riders quote.
How do power zones map to heart rate zones?
Roughly, power Z2 lines up with heart rate zone 2, Z3 with zone 3 and Z4 with zone 4. The match drifts with the person and the day: in heat and fatigue, heart rate sits 5-10 beats higher at the same power. Trust heart rate on long rides and power on short intervals.
Are the watts on my trainer the same as outdoors?
They should be, but 2-5% differences between devices are common. Compare like with like, and calibrate a smart trainer each season with a spindown. If one device says 250 W and another 240 W, build your plan around whichever you tested with.
Is it easier to lose weight or gain watts?
There are two ways to raise W/kg and the healthy one is usually watts. A 70 kg rider at 250 W is 3.57 W/kg; losing 3 kg gives 3.73 and gaining 10 W gives 3.71. The difference is negligible, and aggressive weight loss costs power and immunity.
How long can I ride below threshold in a gran fondo?
75-85% of FTP (Z3) is sustainable for 2-4 hours for most riders, while 85-95% is limited to 1-2 hours. On a long gran fondo your average should sit around 65-75% of FTP; going above it on climbs is fine, but the average decides your finish time.