Free cycling tool
Power Zones Calculator
Enter FTP and get TrainingDojo cycling power zones in watts.
Inputs
Uses the TrainingDojo 6-zone FTP model.
Power zones
Zone 1 - Recovery
Very easy spinning and active recovery.
<138 W
Zone 2 - Endurance
Aerobic base rides you can sustain comfortably.
140-188 W
Zone 3 - Tempo
Steady aerobic work with moderate pressure.
190-225 W
Zone 4 - Threshold
Hard sustained work around threshold.
228-263 W
Zone 5 - VO2 max
Short hard intervals for aerobic power.
265-300 W
Zone 6 - Anaerobic
Very hard efforts above VO2 max range.
303+ W