{"success":true,"version":"v1","request":{"tool":"get_calculator_schema","calculator_id":"ftp-power-zones"},"result":{"entity_type":"calculator","id":"ftp-power-zones","calculator_id":"ftp-power-zones","canonical_url":"https://tttkmbb.com/fitness/ftp-power-zones","name":"FTP Power Zones Calculator","title":"FTP Power Zones Calculator – Coggan's 7 Cycling Training Levels in Watts and W/kg","category":"fitness","category_name":"Sports & Fitness","tool_name":"calculate_ftp_power_zones","featured_mcp_tool":false,"description":"Converts a cyclist's functional threshold power (FTP) into Andrew Coggan's seven power training levels (active recovery to neuromuscular power) as watt ranges, and reports power-to-weight in W/kg when body weight is given.","use_when":"You know an FTP from a 20-minute or ramp test and need watt targets for each training zone, or want the W/kg figure for comparison.","do_not_use_when":"You train by heart rate rather than power (use heart-rate-zones), or you need running/rowing intensity zones (use vdot-training-paces or rowing-split).","inputs":[{"name":"ftp_watts","label":"FTP","type":"number","unit":"W","required":true,"min":30,"max":800,"description":"Functional threshold power: the highest power sustainable for about an hour (commonly 95 % of a 20-minute all-out test).","example":250},{"name":"weight_kg","label":"Body weight","type":"number","unit":"kg","required":false,"max":300,"exclusive_min":0,"description":"Optional rider weight, used only to report W/kg.","example":70}],"outputs":[{"name":"zones","label":"Power zones","type":"list","decimals":0,"description":"Seven rows: zone, name, percent_of_ftp, low_watts, high_watts (null for zone 7, which has no upper bound)."},{"name":"threshold_zone_watts","label":"Zone 4 (threshold) range","type":"string","decimals":4,"description":"Watt range of the lactate-threshold zone (91–105 % of FTP) as text."},{"name":"ftp_w_per_kg","label":"FTP per kg","type":"number","unit":"W/kg","decimals":2,"description":"ftp_watts / weight_kg (only when weight_kg is given)."}],"input_schema":{"type":"object","properties":{"ftp_watts":{"description":"Functional threshold power: the highest power sustainable for about an hour (commonly 95 % of a 20-minute all-out test). Unit: W.","type":"number","minimum":30,"maximum":800,"examples":[250],"x-unit":"W"},"weight_kg":{"description":"Optional rider weight, used only to report W/kg. Unit: kg.","type":"number","maximum":300,"exclusiveMinimum":0,"examples":[70],"x-unit":"kg"}},"additionalProperties":false,"required":["ftp_watts"]},"output_schema":{"type":"object","properties":{"zones":{"description":"Seven rows: zone, name, percent_of_ftp, low_watts, high_watts (null for zone 7, which has no upper bound).","type":"array"},"threshold_zone_watts":{"description":"Watt range of the lactate-threshold zone (91–105 % of FTP) as text.","type":"string"},"ftp_w_per_kg":{"description":"ftp_watts / weight_kg (only when weight_kg is given). Unit: W/kg.","type":"number","x-unit":"W/kg"}}},"formula":"low_watts = ftp_watts × lower_percent / 100; high_watts = ftp_watts × upper_percent / 100 with Coggan levels: 1 active recovery < 55 %, 2 endurance 56–75 %, 3 tempo 76–90 %, 4 lactate threshold 91–105 %, 5 VO2max 106–120 %, 6 anaerobic capacity 121–150 %, 7 neuromuscular power > 150 %; ftp_w_per_kg = ftp_watts / weight_kg","method":"Levels follow Coggan's power training levels (Allen & Coggan, Training and Racing with a Power Meter). Coggan's original table lists level 6 as > 121 % and level 7 as 'not applicable' (short maximal sprints); the 150 % split used here is the common convention in training software. Zone boundaries are guides, not physiological thresholds measured for the individual.","sources":[{"name":"Coggan A – Power Training Levels (TrainingPeaks)","url":"https://www.trainingpeaks.com/blog/power-training-levels/","type":"reference","retrieved_at":"2026-09-24"},{"name":"Allen H, Coggan A, McGregor S (2019) Training and Racing with a Power Meter, 3rd ed., VeloPress","url":"https://www.velopress.com/books/training-and-racing-with-a-power-meter/","type":"textbook","retrieved_at":"2026-09-24"}],"freshness":{"type":"static","max_age_seconds":null,"note":"Deterministic formula with fixed constants; results never go stale. Inputs supplied by the caller determine the output."},"examples":[{"name":"FTP 250 W, 70 kg","inputs":{"ftp_watts":250,"weight_kg":70},"expected":{"zones":[{"zone":1,"low_watts":0,"high_watts":138},{"zone":2,"low_watts":140,"high_watts":188},{"zone":3,"low_watts":190,"high_watts":225},{"zone":4,"low_watts":228,"high_watts":263},{"zone":5,"low_watts":265,"high_watts":300},{"zone":6,"low_watts":303,"high_watts":375},{"zone":7,"low_watts":375,"high_watts":null}],"threshold_zone_watts":"228–263 W","ftp_w_per_kg":3.57},"url":"https://tttkmbb.com/api/v1/calculate/ftp-power-zones?ftp_watts=250&weight_kg=70"},{"name":"FTP 300 W","inputs":{"ftp_watts":300},"expected":{"zones":[{"zone":1,"high_watts":165},{"zone":2,"low_watts":168,"high_watts":225},{"zone":3,"low_watts":228,"high_watts":270},{"zone":4,"low_watts":273,"high_watts":315},{"zone":5,"low_watts":318,"high_watts":360},{"zone":6,"low_watts":363,"high_watts":450},{"zone":7,"low_watts":450}],"threshold_zone_watts":"273–315 W"},"url":"https://tttkmbb.com/api/v1/calculate/ftp-power-zones?ftp_watts=300"}],"faq":[{"q":"How do I get my FTP?","a":"Most riders take 95 % of the average power of a 20-minute all-out effort after a thorough warm-up, or use a ramp test (about 75 % of the best 1-minute power). A 60-minute test measures it directly."},{"q":"Why are the zone boundaries not contiguous (55 % then 56 %)?","a":"They reproduce Coggan's published integer percentages; in practice a rider at 55.5 % of FTP is at the top of zone 1 / bottom of zone 2."}],"tags":["ftp zones","power zones","coggan zones","cycling training zones","watts per kg","functional threshold power"],"related":[{"calculator_id":"heart-rate-zones","reason":"Heart-rate based training zones for the same rider."},{"calculator_id":"bike-gear-ratio","reason":"Gearing and speed for a given cadence."},{"calculator_id":"calories-burned","reason":"Energy expenditure of the ride."}],"links":{"html":"https://tttkmbb.com/fitness/ftp-power-zones","markdown":"https://tttkmbb.com/fitness/ftp-power-zones.md","json":"https://tttkmbb.com/fitness/ftp-power-zones.json","api":"https://tttkmbb.com/api/v1/calculate/ftp-power-zones","schema":"https://tttkmbb.com/api/v1/calculators/ftp-power-zones","openapi":"https://tttkmbb.com/openapi.json","mcp":"https://tttkmbb.com/mcp"},"version":"v1","updated_at":"2026-09-24"},"timestamp":"2026-09-24T01:53:37Z","next_actions":[{"tool":"run_calculator","calculator_id":"ftp-power-zones","reason":"Run FTP Power Zones Calculator with the inputs above."}],"links":{"markdown":"https://tttkmbb.com/fitness/ftp-power-zones.md"}}