Cycling Power Zones Explained - Threshold Cycling

Cycling Power Zones Explained: The Coggan 7-Zone System (2026)

Cycling Power Zones Explained: The Coggan 7-Zone System (2026)

Training with a power meter requires categorizing your efforts into precise intensity zones based on your Functional Threshold Power (FTP). Developed by Dr. Andrew Coggan, the 7 Power Zone system allows cyclists to target specific energy systems with mathematical accuracy.

The 7 Cycling Power Zones

Zone Name % of FTP Primary Adaptation
Zone 1 Active Recovery < 55% Promotes blood flow & recovery between hard training days.
Zone 2 Endurance 56% – 75% Builds aerobic base, fat oxidation, and mitochondrial capacity.
Zone 3 Tempo 76% – 90% Aerobic fitness and glycogen storage for long rides.
Zone 4 Lactate Threshold 91% – 105% Raises FTP ceiling & improves sustained time trial power.
Zone 5 VO2 Max 106% – 120% Increases maximum oxygen uptake & aerobic capacity (3-8 min efforts).
Zone 6 Anaerobic Capacity 121% – 150% High-intensity sprint surges & steep short climb punchiness (30-180s).
Zone 7 Neuromuscular Power Max Effort Maximal sprint power output (< 15s all-out efforts).

Accurate power zones start with dual-sided measurement. Check out the Favero Assioma PRO RS-2 and Garmin Rally RK200 at our Favero Collection and Garmin Rally Collection.

⚑ Calculate Your Exact Wattage Zones

Ready to put the Coggan system into practice? Use our free Cycling Training Zone Calculator to get your custom 7-zone wattage breakdown, or connect your Garmin/Wahoo to ChainLink Analytics to track your power distribution automatically.

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Frequently Asked Questions

What are cycling power zones and why are they important?

Cycling power zones are specific intensity ranges based on percentages of your Functional Threshold Power (FTP). They're important because they provide a structured framework for training, allowing you to target precise physiological adaptations and train more efficiently.

How do I calculate my cycling power zones?

Threshold Cycling offers a free, easy to use training zone calculator to determine your cycling power zones instantly. No personal information required.

What's the difference between training with power zones and heart rate zones?

Power zones measure your actual output in watts, providing an objective and instantaneous measure of intensity. Heart rate zones, on the other hand, measure your body's physiological response to work, which can lag behind changes in intensity and be influenced by various factors like temperature and fatigue.

How do I calculate my Functional Threshold Power (FTP?)

You can determine your FTP through various methods, including a 20-minute FTP test, a ramp test, or critical power testing. The 20-minute test involves a maximal sustainable effort, with FTP calculated as 95% of your 20-minute average power.

Read our full article on FTP to really dive into the details!

How often should I update my power zones?

For beginners experiencing rapid fitness gains, retesting every 4-6 weeks is recommended. More advanced cyclists typically test less frequently, often aligning with their training cycles. As a general guideline, measure your FTP at least four times annually.