FTP Zones & Race Pace Calculator

What the zones mean

The 7-zone model used here is the Coggan / TrainingPeaks version. It is a default, not a personal prescription — your own zones should come from a recent lactate test if you're training seriously.

• Z1 — Active recovery. Easy spinning. You should be able to hold a conversation.
• Z2 — Endurance. The bulk of base training. Conversational, but the legs are working.
• Z3 — Tempo. "Comfortably hard". Useful for long race pace, but not a weeknight workout focus.
• Z4 — Threshold. About 1-hour race pace. Use sparingly outside specific intervals.
• Z5 — VO2max. 3-8 min intervals. Most powerful aerobic stimulus but the most fatiguing.
• Z6 — Anaerobic. 30 s to 2 min. Sprint training and breakaway work.
• Z7 — Neuromuscular. Pure sprint power. Mostly track / crit-specific.

What we add: the race-pace card

The race card on the right isn't a typical addition to a zones chart, but it's the part riders actually want. We give you:

• Target average power — the watts you should average across the whole event, based on typical winning pace for your level.
• Surge frequency — how often you'll need to make a 30-90 second effort above threshold. Criteriums and classics need many; fondo and TT need almost none.
• Carbohydrate target — grams per hour, modern guidelines (60-90 for trained endurance athletes, up to 120 in extreme events).
• Sodium target — mg per hour, based on sweat losses in moderate conditions. Adjust for heat.

These numbers are starting points. The hydration calculator on this site gives a more thorough hour-by-hour plan.

Why most zone charts are wrong for one reason

The zones assume your FTP is right. If your FTP is wrong by 10%, every zone is wrong by 10%. The most common error is FTP over-estimation, which leads to training too hard in Z2 and Z3 and racing at Z5 power thinking it's Z4. Two ways to keep yourself honest:

1. Re-test FTP every 6-8 weeks. A 20-minute test after a proper warm-up is fine for most riders.
2. Compare predicted zone 2 power with how you actually feel on a 3-hour ride. If Z2 feels like Z4, your FTP is probably too high.

FAQ

My 20-minute test number was 290 W. Why is FTP 273 W here?

The "0.95" correction accounts for the fact that you can hold more power for 20 minutes than for a true 60-minute effort. It isn't a rule — some riders hold more or less than 95% of 20-min power for an hour. Use it as a starting point and check against race data.

Should I use my highest 60-minute power from a race as FTP?

Yes, if it was a steady effort, not a tactical one. Tactical racing with surges often produces lower normalized power than a sustained effort would. Use 95% of your 20-minute best OR a clean 60-minute race effort, whichever is lower.

Why is my Z6 different from another site's Z6?

Different coaches define Z6 differently. Coggan's Z6 starts at 121% of FTP and goes to 150%. Other systems cut Z6 at VO2max. Pick one model and stay consistent — the absolute watt number matters less than how the zones map to your training distribution.

How long should I spend in each zone per week?

A common polarized model: ~80% in Z1-Z2, ~15% in Z4-Z5, and almost no time in Z3. Use the race-pace card to know which zones you'll actually need on race day.