Coggan / TrainingPeaks zones
| Zone | % FTP | Watts |
|---|---|---|
| Active recovery | 0–55% | 0–179 W |
| Endurance | 56–75% | 182–244 W |
| Tempo | 76–90% | 247–292 W |
| Lactate threshold | 91–105% | 296–341 W |
| VO2 max | 106–120% | 344–390 W |
| Anaerobic capacity | 121–150% | 393–488 W |
| Neuromuscular power | 151+% | 491+ W |
Peloton Power Zones zones
| Zone | % FTP | Watts |
|---|---|---|
| Zone 1 — Active recovery | 0–55% | 0–179 W |
| Zone 2 — Endurance | 56–75% | 182–244 W |
| Zone 3 — Tempo | 76–90% | 247–292 W |
| Zone 4 — Lactate threshold | 91–105% | 296–341 W |
| Zone 5 — VO2 max | 106–120% | 344–390 W |
| Zone 6 — Anaerobic capacity | 121–150% | 393–488 W |
| Zone 7 — Neuromuscular | 151+% | 491+ W |
Zwift zones
| Zone | % FTP | Watts |
|---|---|---|
| Z1 grey — Recovery | 0–59% | 0–192 W |
| Z2 blue — Endurance | 60–75% | 195–244 W |
| Z3 green — Tempo | 76–89% | 247–289 W |
| Z4 yellow — Threshold | 90–104% | 292–338 W |
| Z5 orange — VO2 max | 105–118% | 341–384 W |
| Z6 red — Anaerobic | 119+% | 387+ W |
Sources: TrainingPeaks (Coggan), Peloton, Zwift Insider.
325 W in watts per kilogram
| Bodyweight | W/kg |
|---|---|
| 55 kg (121 lb) | 5.91 |
| 60 kg (132 lb) | 5.42 |
| 65 kg (143 lb) | 5.00 |
| 70 kg (154 lb) | 4.64 |
| 75 kg (165 lb) | 4.33 |
| 80 kg (176 lb) | 4.06 |
| 90 kg (198 lb) | 3.61 |
| 100 kg (220 lb) | 3.25 |
Test results that give 325 W
- 20-minute test: 342 W of average power
- 8-minute test (best of two): 361 W of average power
- Ramp test (Zwift): 433 W of best 1-minute power
Other FTPs
150 W · 175 W · 200 W · 225 W · 250 W · 275 W · 300 W · 350 W
Last reviewed: 2026-10-04 · Disclaimer