Cycling training zones divide your effort into intensity levels based on your Functional Threshold Power (FTP), giving you precise watt targets for every session. This calculator shows both the 7-zone Coggan model — the gold standard for structured training — and the 3-zone polarized model favored by coaches who prescribe 80% easy riding and 20% hard. Enter optional heart rate data to see BPM targets alongside your power ranges.
Enter Your Numbers
Don't know your FTP? Try the Cycling Power Calculator to estimate it from a test ride.
Optional — Heart Rate Data
Estimate: 220 − your age
Measure first thing in the morning
How to Use the Cycling Training Zones Calculator
The cycling training zones calculator converts your Functional Threshold Power (FTP) into precise watt ranges for each training zone. It shows both the classic Coggan 7-zone model and the polarized 3-zone model, and optionally maps each zone to heart rate ranges using the Karvonen formula. Whether you train with a power meter, a smart trainer, or just a heart rate monitor, this tool gives you clear intensity targets for every ride.
Step 1: Enter Your FTP
Type your FTP in watts into the first field. FTP (Functional Threshold Power) is the maximum average power you can sustain for about 60 minutes. If you don't know your FTP, the most common approach is a 20-minute all-out test: ride as hard as possible for 20 minutes, then multiply your average power by 0.95. Many cycling apps and smart trainers also offer ramp tests that estimate FTP automatically. Use the Cycling Power Calculator linked below the input to estimate FTP from various test types.
Step 2: Add Heart Rate Data (Optional)
If you train with a heart rate monitor, enter your maximum heart rate and resting heart rate. The calculator uses the Karvonen formula — which factors in your heart rate reserve (max HR minus resting HR) — to generate a BPM range for each cycling training zone. To estimate your max HR, use 220 minus your age as a starting point. For your resting HR, take your pulse first thing in the morning before getting up. Even rough estimates add value by giving you HR checkpoints during rides.
Step 3: Review the Coggan 7-Zone Model
The Coggan model, developed by exercise physiologist Dr. Andrew Coggan, defines seven training zones from Zone 1 (Active Recovery, below 55% FTP) through Zone 7 (Neuromuscular Power, above 150% FTP). The color-coded bar chart gives a visual overview, while the table below it lists exact watt ranges and optional HR targets. Each zone also includes a detailed card explaining the physiological effect, typical duration, and example workouts. Zone 4 (Threshold) spans roughly 91-105% of your FTP and is the most important zone for raising your FTP over time.
Step 4: Review the Polarized 3-Zone Model
The polarized model simplifies training into three zones: Zone 1 (below first lactate threshold, roughly below 75% FTP), Zone 2 (between thresholds, roughly 75-100% FTP), and Zone 3 (above second threshold, roughly above 100% FTP). Research on elite endurance athletes consistently shows that spending about 80% of training time in Zone 1 and 20% in Zone 3 — while minimizing Zone 2 — produces the best long-term aerobic adaptations. The calculator shows how the polarized zones map to your Coggan zones so you can see the overlap.
Updating Your Zones
Your power training zones are only as accurate as your FTP. Retest every 6 to 8 weeks as your fitness improves. As your FTP rises, all your zones shift upward proportionally — this is why zone-based training is self-correcting over time. If you notice your Zone 2 efforts feel too easy or your Zone 4 intervals feel too hard before the time is up, it's likely time for a retest.
Frequently Asked Questions
Is this cycling training zones calculator free?
Yes, this tool is completely free with no signup required. All calculations run locally in your browser and no data is ever sent to a server.
Is my data safe and private?
Yes, all calculations happen entirely in your browser. Your FTP and heart rate data is never transmitted to any server or stored after you close the page.
What is FTP and how do I find mine?
FTP (Functional Threshold Power) is the highest average power in watts you can sustain for about one hour. The most common way to find it is a 20-minute all-out test: multiply your average power by 0.95. Many cycling apps like Zwift and TrainerRoad also include ramp tests that estimate FTP automatically.
What is the difference between Coggan zones and the polarized model?
The Coggan model splits training into 7 zones based on percentages of FTP, giving fine-grained intensity guidance. The polarized model collapses these into 3 zones (easy, moderate, hard) and prescribes spending roughly 80% of training time in Zone 1 (easy) and 20% in Zone 3 (hard), avoiding the middle zone. Research suggests both approaches work well, with polarized training often favored for endurance development.
How do the heart rate zones work if I enter my max HR?
When you enter your maximum heart rate and resting heart rate, the calculator uses the Karvonen formula to compute heart rate reserve (HRR = max HR minus resting HR) and then expresses each power zone as a BPM range. This gives you a corresponding heart rate target for each zone so you can train by HR even without a power meter.
How often should I update my FTP?
Most coaches recommend retesting every 6 to 8 weeks. As your fitness improves, your FTP rises and your old zones become too easy, making training less effective. Regular retesting keeps your zones accurate throughout the season.
What zone should I spend most of my training time in?
Research on elite endurance athletes consistently shows about 80% of training volume should be in Zone 1 (easy, below 75% FTP) and 20% at high intensity (Zone 4 and above). Spending too much time in the moderate Zone 3 is a common mistake that creates fatigue without the same training benefit as easy or hard efforts.
Can I use this calculator with a heart rate monitor only, without a power meter?
The power zones require knowing your FTP, which needs a power meter or smart trainer for accurate measurement. However, once you calculate your zones and enter your HR data, you get matching heart rate ranges for each zone that you can use for training with just a heart rate monitor.