Based on a 20-minute average power of 320W
Coggan power zones based on your 304W FTP
| Zone | % of FTP | Watts |
|---|---|---|
| Z1 Active Recovery | < 55% | < 167W |
| Z2 Endurance | 56–75% | 170–228W |
| Z3 Tempo | 76–90% | 231–274W |
| Z4 Threshold | 91–105% | 277–319W |
| Z5 VO2max | 106–120% | 322–365W |
| Z6 Anaerobic | 121–150% | 368–456W |
| Z7 Neuromuscular | > 150% | > 456W |
FTP
304W
IF at Threshold
1.00
TSS/hr at FTP
100
2hr Endurance Ride
TSS ~59
An FTP of 304 watts puts you in the elite amateur — competitive at regional and national level range. FTP (Functional Threshold Power) represents the highest power you can sustain for approximately one hour, estimated here at 95% of your 20-minute best effort.
Your power zones above define specific intensity targets for structured training. Most of your riding should be in Zone 2 (endurance), with targeted intervals in Zones 4-5 to build threshold and VO2max fitness. Zone 6 and 7 efforts are reserved for short, high-intensity bursts.
Use these zones to structure your training. A typical week might include 3-4 endurance rides in Zone 2, one or two threshold sessions in Zone 4, and one VO2max workout in Zone 5. Aim for a weekly TSS between 456 and 760 to build fitness sustainably.