Power Zones Calculator
Enter your FTP and we will calculate your cycling power training zones in watts, so you know exactly how hard to ride for every type of workout.
Learn About TrainerRoad| Zone | % of FTP | Power |
|---|---|---|
| Zone 1 — Active Recovery | < 55% | 137 W and below |
| Zone 2 — Endurance | 55–75% | 138–188 W |
| Zone 3 — Tempo | 76–87% | 190–218 W |
| Zone 4 — Sweet Spot | 88–94% | 220–235 W |
| Zone 5 — Threshold | 95–105% | 238–263 W |
| Zone 6 — VO2 Max | 106–120% | 265–300 W |
| Zone 7 — Anaerobic Capacity | > 120% | 301 W and above |
Train Smarter with Power Zones
Learn About TrainerRoadTrain Every Zone the Right Way
TrainerRoad builds adaptive plans that target the right power zones at the right time to make you faster.
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What Are Cycling Power Zones?
Power zones are ranges of effort, defined as a percentage of your FTP, that target different physiological systems. Training by power zone tells you exactly how hard to ride so each workout builds the fitness you intend — instead of riding every day in the same gray zone.
Built From Your FTP
Every zone is a percentage of your FTP, so your zones update the moment your FTP changes.
Each Zone Has a Job
From easy recovery spins to maximal sprints, every zone targets a different physiological system.
No More Gray-Zone Riding
Zones tell you exactly how hard to ride, so every workout builds the fitness you intend.
The 7 Power Zones
This calculator uses TrainerRoad’s 7-zone model based on your Functional Threshold Power (FTP):
Zone 1 — Active Recovery
Very easy spinning to flush the legs.
< 55% FTP
137 W and below
Zone 2 — Endurance
All-day aerobic riding that builds your base.
55–75% FTP
138–188 W
Zone 3 — Tempo
Moderately hard, “comfortably uncomfortable” efforts.
76–87% FTP
190–218 W
Zone 4 — Sweet Spot
Just below threshold — the biggest fitness return for the time you put in.
88–94% FTP
220–235 W
Zone 5 — Threshold
Right around FTP; raises your sustainable power.
95–105% FTP
238–263 W
Zone 6 — VO2 Max
Hard 3–5 minute intervals that lift your ceiling.
106–120% FTP
265–300 W
Zone 7 — Anaerobic Capacity
Short, very hard efforts for repeatability.
> 120% FTP
301 W and above
Skip the Fitness Test
The hardest part of power-based training used to be the all-out FTP test. With TrainerRoad you can skip it — AI FTP Detection estimates your FTP automatically from your everyday rides, so your power zones stay accurate without a single dreaded test day.
Your FTP changes as you get fitter, so your zones do too. TrainerRoad detects your FTP automatically and adjusts every workout to your current zones with a structured training plan.
TrainerRoad is cycling’s most effective training system: structured workouts, science-based plans, and AI that personalizes everything to you — including your FTP.
How AI FTP Detection Works
Connect Your Rides
Import your ride history from Garmin, Strava, Wahoo, and more.
AI Analyzes Every Ride
TrainerRoad AI studies your power data and how your fitness responds to training.
Your FTP, Detected
Accept your new FTP with one tap — every workout adjusts to it instantly.
“AI FTP Detection is seriously amazing and so accurate!”
Real Riders. Real Results.
“It helped me increase my FTP by 40w in 4 months. What else do I need to say?”
“TR has taken me from a Cat 5 to a Cat 1 (pending approval) in about 6 seasons… a 6th place finish at nationals.”
“Just started cycling less than 12 months ago… Started at 195 FTP and with TrainerRoad progression I'm sitting at 272.”
More Ways to Get Faster
Watts Per Kilogram Calculator
See how your power-to-weight ratio stacks up against other cyclists.
Cycling Training Plans
Science-based plans for every goal, schedule, and experience level.
AI FTP Detection FAQ
Common questions about how TrainerRoad detects your FTP from your riding — answered by the team.