Coggan / TrainingPeaks zones
| Zone | % FTP | Watts |
|---|---|---|
| Active recovery | 0–55% | 0–165 W |
| Endurance | 56–75% | 168–225 W |
| Tempo | 76–90% | 228–270 W |
| Lactate threshold | 91–105% | 273–315 W |
| VO2 max | 106–120% | 318–360 W |
| Anaerobic capacity | 121–150% | 363–450 W |
| Neuromuscular power | 151+% | 453+ W |
Peloton Power Zones zones
| Zone | % FTP | Watts |
|---|---|---|
| Zone 1 — Active recovery | 0–55% | 0–165 W |
| Zone 2 — Endurance | 56–75% | 168–225 W |
| Zone 3 — Tempo | 76–90% | 228–270 W |
| Zone 4 — Lactate threshold | 91–105% | 273–315 W |
| Zone 5 — VO2 max | 106–120% | 318–360 W |
| Zone 6 — Anaerobic capacity | 121–150% | 363–450 W |
| Zone 7 — Neuromuscular | 151+% | 453+ W |
Zwift zones
| Zone | % FTP | Watts |
|---|---|---|
| Z1 grey — Recovery | 0–59% | 0–177 W |
| Z2 blue — Endurance | 60–75% | 180–225 W |
| Z3 green — Tempo | 76–89% | 228–267 W |
| Z4 yellow — Threshold | 90–104% | 270–312 W |
| Z5 orange — VO2 max | 105–118% | 315–354 W |
| Z6 red — Anaerobic | 119+% | 357+ W |
Sources: TrainingPeaks (Coggan), Peloton, Zwift Insider.
300 W in watts per kilogram
| Bodyweight | W/kg |
|---|---|
| 55 kg (121 lb) | 5.45 |
| 60 kg (132 lb) | 5.00 |
| 65 kg (143 lb) | 4.62 |
| 70 kg (154 lb) | 4.29 |
| 75 kg (165 lb) | 4.00 |
| 80 kg (176 lb) | 3.75 |
| 90 kg (198 lb) | 3.33 |
| 100 kg (220 lb) | 3.00 |
Test results that give 300 W
- 20-minute test: 316 W of average power
- 8-minute test (best of two): 333 W of average power
- Ramp test (Zwift): 400 W of best 1-minute power
Other FTPs
150 W · 175 W · 200 W · 225 W · 250 W · 275 W · 325 W · 350 W
Last reviewed: 2026-10-04 · Disclaimer