Cycling power zone calculator
Seven bands, from recovery to sprint, as a percent of your FTP.
Worked example
Worked example: 226–263 W. Threshold. Sweet spot 88–94%: 220–235 W. Change the numbers and the result updates immediately.
How to use it
- Enter the FTP you train with.
- The threshold band is the reference for long, hard work.
- Sweet spot, 88–94%, is for pushing without sitting at threshold the whole time.
Recovery under 55% of FTP, endurance to 75%, tempo to 90%, threshold to 105%, VO₂max to 120%, anaerobic to 150%, and sprint above that. Sweet spot (88–94%) is a training band between tempo and threshold, not an extra zone.
What FTP is · Polarized training
FTP calculator · Heart-rate zones · Fat burning zone · IF and TSS