Your 7 Coggan training zones with watt targets
Based on FTP of 380W
| Zone | % of FTP | Watts | Purpose |
|---|---|---|---|
| Z1 Active Recovery | < 55% | < 209W | Very easy spinning for recovery between hard days |
| Z2 Endurance | 56–75% | 213–285W | Conversational pace — builds aerobic base |
| Z3 Tempo | 76–90% | 289–342W | Comfortably hard — improves lactate clearance |
| Z4 Threshold | 91–105% | 346–399W | Race pace for ~1 hour — the key training zone |
| Z5 VO2max | 106–120% | 403–456W | 3-8 minute intervals — boosts oxygen uptake |
| Z6 Anaerobic | 121–150% | 460–570W | 30s-2min bursts — develops high-end power |
| Z7 Neuromuscular | > 150% | > 570W | Max sprints <15s — pure neuromuscular power |
FTP
380W
Sweet Spot
334–357W
Endurance Ceiling
285W
VO2max Floor
403W
Near-professional output. Focus on sport-specific power profiles, race tactics, and peaking strategies. Recovery and periodization are everything.
Your sweet spot range is 334–357W — the most productive training intensity for time-crunched athletes. Two 20-minute sweet spot intervals per week will steadily raise your FTP.
Keep endurance rides below 285W (Z2 ceiling). Going harder on easy days is the most common training mistake — it adds fatigue without the adaptation stimulus of true interval work.