Cycling Power Zones
Coggan 7 zones from FTP. Z1–Z7. 300W pro, 200W amateur. 1hr FTP test.
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📊 Zone Midpoint (W)
📈 Zone % FTP
🥧 Zone Width (W)
📊 Z2/Z4 by FTP
For educational and informational purposes only. Verify with a qualified professional.
Coggan/Allen 7 power zones from FTP. Z1 Recovery <55%, Z2 Endurance 56–75%, Z3 Tempo 76–90%, Z4 Lactate Threshold 91–105%, Z5 VO2max 106–120%, Z6 Anaerobic >120%, Z7 Neuromuscular max. Pro FTP ~300W; amateur ~200W. 20-min test × 0.95.
Sources: Training and Racing with a Power Meter (Coggan/Allen), TrainingPeaks.
Key Takeaways
- • 7 zones: Z1–Z7 from Recovery to Neuromuscular
- • Z2 (56–75% FTP) should be 80% of training volume
- • Z4 (91–105%) is lactate threshold; key for triathlon bike
- • FTP test: 20-min × 0.95 or 1-hour all-out
Did You Know?
How Do Power Zones Work?
FTP Definition
FTP is the highest power sustainable for ~1 hour. 20-min test × 0.95 is standard.
Zone Percentages
Each zone is a % of FTP. Z2 56–75% = endurance. Z4 91–105% = threshold.
Training Application
Polarized: 80% Z1–Z2, 20% Z4–Z7. Avoid gray zone Z3 for base.
Expert Tips
Zone Reference Table
| Zone | % FTP | Focus |
|---|---|---|
| Z1 Recovery | 0–55% | Active recovery |
| Z2 Endurance | 56–75% | Base, fat burn |
| Z3 Tempo | 76–90% | Sustained effort |
| Z4 Threshold | 91–105% | FTP building |
| Z5 VO2max | 106–120% | Intervals |
| Z6 Anaerobic | 121–150% | Short bursts |
| Z7 Neuromuscular | >150% | Sprints |
Frequently Asked Questions
What are Coggan power zones?
Coggan/Allen 7 zones from FTP: Z1 Recovery <55%, Z2 Endurance 56–75%, Z3 Tempo 76–90%, Z4 Lactate Threshold 91–105%, Z5 VO2max 106–120%, Z6 Anaerobic >120%, Z7 Neuromuscular max.
What is FTP and how do I test it?
FTP (Functional Threshold Power) is the highest power you can sustain for ~1 hour. Standard test: 20-min all-out, multiply by 0.95. Pro FTP often 300W+; amateur 150–250W.
What is Zone 2 training?
Z2 (56–75% FTP) is endurance base. Builds mitochondrial density, fat oxidation. 80% of training should be here. Conversational pace.
What is Zone 4 lactate threshold?
Z4 (91–105% FTP) is lactate threshold. Sustained 20–60 min efforts. Key for triathlon bike leg.
How do pro vs amateur FTP compare?
Pro cyclists: 300–400W FTP. Amateur: 150–250W. Women typically 10–15% lower. FTP/kg matters for climbing.
What is Zone 7 neuromuscular?
Z7 is maximal neuromuscular power—sprints, jumps. <30 sec efforts. Not used for triathlon bike pacing.
Key Statistics
Official Data Sources
⚠️ Disclaimer: Educational only. Consult a coach for personalized training. Not medical advice.