Training zones calculator
Heart-rate zones (five-zone model) from your max HR — enter it or use the 220 − age estimate — plus Coggan's seven cycling power zones from your FTP.
Heart-rate zones
| Zone | Name | % max HR | bpm |
|---|---|---|---|
| Z1 | Very Light | 50 – 60% | 93 – 111 |
| Z2 | Light | 60 – 70% | 111 – 130 |
| Z3 | Moderate | 70 – 80% | 130 – 148 |
| Z4 | Hard | 80 – 90% | 148 – 167 |
| Z5 | Maximum | 90 – 100% | 167 – 185 |
Formula: max HR ≈ 220 − age (Fox & Haskell, 1971); zones = percentage bands of max HR.
Power zones (cycling)
| Zone | Name | % FTP | Watts |
|---|---|---|---|
| Z1 | Active Recovery | 0–55% | 0 – 138 |
| Z2 | Endurance | 56–75% | 140 – 188 |
| Z3 | Tempo | 76–90% | 190 – 225 |
| Z4 | Lactate Threshold | 91–105% | 228 – 263 |
| Z5 | VO2 Max | 106–120% | 265 – 300 |
| Z6 | Anaerobic Capacity | 121–150% | 303 – 375 |
| Z7 | Neuromuscular | 151%+ | 378+ |
Formula: seven Coggan zones as fixed percentages of FTP.
Sources: Polar heart-rate zones and TrainingPeaks — Coggan power training levels.