Build the Engine With the Right Zones.Use the CIS FTP Zone Calculator to find your training zones, bring structure to your rides, and understand how to train with more precision instead of guesswork. |
Self-Service FTP zone setup
FTP & HR Zones Calculator
Convert a steady effort (3–90 minutes) or Ramp/MAP result into practical training zones. Use it to set your baseline, then validate in real training with execution—not guesswork.
Note: Weight is required for W/kg benchmarking. LTHR is optional (adds HR zones + crosswalk on-page; crosswalk only in report).
Complete required fields to calculate.
Input guidance (for best accuracy)
- Use a steady effort: even pacing, minimal coasting/surges.
- Prefer 20–60 minutes when available (climb, TT, steady segment).
- Avoid sprint finishes or surgy group rides for the estimator.
- Ramp/MAP: highest fully completed 1-minute step; we use 0.75 × MAP.
Results
Power + optional HR zones
Example Results
This is a sample output. Your results populate after you click Calculate.
FTP
— W
W/kg
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Recommendation
Enter values
W/kg level
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Tip: After you calculate, the Power Zones section below opens automatically for quick use.
Power zones (classic %FTP)
| Zone | Name | Range (W) | % FTP |
|---|
Context: These are classic FTP bands. CIS coaching refines targets with THE SYSTEM™ 6×6 and athlete execution.
Heart rate zones (by LTHR)
| Zone | Name | Range (bpm) | % LTHR |
|---|
Note: HR drifts with heat, dehydration, fatigue, and stress. Use it primarily for longer steady work.
HR ↔ Power crosswalk (execution guidance)
| Power zone | HR zone | HR range | Notes |
|---|
Reality check: Short high-intensity work is not well tracked by HR. Pace Z6–Z7 by power + RPE.
Next actions
Turn numbers into training
Run these zones for one week. Z2 should feel sustainable. Z4 should feel controlled (not chaotic). If threshold work is consistently too hard or too easy, adjust FTP by 2–3% and re-validate.