FTP Calculator & Cycling Power Zones
Calculate your FTP from test results and get Coggan power zones with Sweet Spot range and personalized workouts.
Sweet Spot
Le Sweet Spot est la zone d'entraînement la plus efficace rapport effort/bénéfice. Travaillez ici pour des gains rapides en endurance.
Zones d'entraînement
| Zone | Nom | % FTP | Puissance (W) | Usage |
|---|---|---|---|---|
| Z1 | Récupération active | 0–55% | 0–131 | Récupération, échauffement |
| Z2 | Endurance | 56–75% | 133–178 | Sorties longues, base aérobie |
| Z3 | Tempo | 76–90% | 181–214 | Entraînement au tempo, sweet spot |
| Z4 | Seuil lactique | 91–105% | 216–249 | Intervalles au seuil |
| Z5 | VO2max | 106–120% | 252–285 | Intervalles courts et intenses |
| Z6 | Capacité anaérobie | 121–150% | 287–356 | Efforts très courts, sprints |
| Z7 | Puissance neuromusculaire | 151–999% | 359–2373 | Sprints maximaux |
Séances suggérées
Sweet Spot 2x20
2×20min à 88-94% FTP
Seuil 4x10
4×10min à 95-100% FTP
VO2max 5x3
5×3min à 110-120% FTP
Endurance 2h
2h à 60-70% FTP
Understanding FTP and power zones
FTP (Functional Threshold Power) represents the highest average power you can sustain for approximately one hour. It's the cornerstone of structured cycling training, used to define seven training zones based on the Coggan model.
The W/kg ratio (watts per kilogram) is crucial for comparing riders and predicting climbing performance. A recreational cyclist typically ranges from 2.0-3.0 W/kg, while competitive riders reach 3.5-4.5 W/kg and professionals often exceed 5.0 W/kg.
Also check out our VMA Calculator (running) and Nutrition Planner