Cycling W/kg & FTP Zones Calculator
Enter your FTP and body weight to get your power-to-weight ratio and the exact watt ranges for all six training zones.
Power-to-weight ratio
– W/kg
Your FTP training zones
| Zone | % of FTP | Watts |
|---|---|---|
| Z1 Active Recovery | < 55% | – |
| Z2 Endurance | 55–74% | – |
| Z3 Tempo | 75–89% | – |
| Z4 Lactate Threshold | 90–104% | – |
| Z5 VO2 Max | 105–120% | – |
| Z6 Anaerobic Capacity | > 120% | – |
Stop memorizing your FTP zones.
Type your next cycling interval session in plain English (e.g., '4x 5min at Zone 4') and let TextFit push the exact targets directly to your Wahoo or Garmin.
🎉 You're on the list! We'll email you the moment TextFit launches.
Something went wrong — please try again.
By subscribing you agree to our Privacy Policy.
How the calculation works
Your power-to-weight ratio is simply your FTP in watts divided by your body weight in kilograms. It's the number that levels the playing field between riders: on a climb, a 60 kg rider holding 240 W matches a 90 kg rider holding 360 W — both at 4.0 W/kg. That's why racers and climbers obsess over watts per kilo rather than raw power.
The training zones follow the widely used Coggan zone model, which defines each zone as a percentage of your FTP — from Zone 1 recovery spins below 55% up to Zone 6 anaerobic efforts above 120%. For the zones to be accurate your FTP needs to be current, so retest every 4–6 weeks — here's how to test your FTP. For the full story — test protocols, pacing, and turning zones into structured sessions — read our complete FTP calculator guide.