Training Zone Builder

Set power and heart-rate zones for smarter workouts, progress checks, and better execution.

Book Your Coaching Call

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).

Input mode Steady effort (3–90 min) Ramp/MAP test

Effort duration (minutes)

Average power for that effort (W)

Highest fully completed 1-minute step (MAP) (W)

Weight (required)

kg lb

LTHR (bpm) (optional)

Profile: sex (W/kg comparator) Male Female

Age group (W/kg comparator) U19 19–29 30–39 40–49 50–59 60+

Calculate Reset Copy share link

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 Zwift segment).
• Avoid sprint finishes or highly surgy group rides for the estimator.
• Ramp/MAP: enter your highest fully completed 1-minute step; we use 0.75 × MAP.

Results

Power + optional HR zones

FTP

— W

W/kg

--

Recommendation

Enter values

W/kg level

--

Download CSV Copy CSV Open clean report

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.

Ride For Fitness Race To Perform