Know your power and heart-rate zones
Coggan, Seiler and polarized models, side by side — see your training zones in watts and heart rate, calculated from your saved FTP.
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The reference figures below still apply — they are part of the page, not the script.
7-zone model used by most coaches and TrainingPeaks
Active Recovery
Easy spinning. Full conversation pace. Legs feel fresh.
Ian's tip
Ian's session-by-session guidance for this zone is coming soon.
Endurance
Comfortable pace. Can hold a conversation easily. Sustainable for hours.
Ian's tip
Ian's session-by-session guidance for this zone is coming soon.
Tempo
Focused effort. Breathing harder, only short sentences. Muscular fatigue building.
Ian's tip
Ian's session-by-session guidance for this zone is coming soon.
Threshold
Race pace. Hard to talk. Sustainable for approximately 1 hour.
Ian's tip
Ian's session-by-session guidance for this zone is coming soon.
VO2max
Very hard. 3-8 minute efforts. Heavy breathing, burning legs.
Ian's tip
Ian's session-by-session guidance for this zone is coming soon.
Anaerobic Capacity
Maximum sustained effort. 30 seconds to 3 minutes. Completely out of breath.
Ian's tip
Ian's session-by-session guidance for this zone is coming soon.
Neuromuscular Power
All-out sprint. Under 30 seconds. Maximum force on the pedals.
Ian's tip
Ian's session-by-session guidance for this zone is coming soon.
Heart-rate zones (optional)
Heart rate can't separate Zone 5 from the two hardest power zones — above threshold it lags effort and plateaus. Use power for anything under three minutes.
% of threshold heart rate (LTHR)
Active Recovery
Endurance
Tempo
Threshold
VO2max
% of maximum heart rate
Very light / Recovery
Light / Endurance
Moderate / Tempo
Hard / Threshold
Maximum / VO2max
Add your threshold heart rate or max heart rate above (Edit) to see these in beats per minute.
How this is calculated
Rounding and boundaries
Each band starts at the smallest whole watt at or above its percentage of FTP, and runs to one watt below the next band's start. An exact boundary belongs to the higher zone — 105% of FTP is Zone 5, not Zone 4.
Where the models come from
Coggan's seven zones are the scale used by TrainingPeaks and most coaches. Seiler's three-zone split is the model exercise scientists usually mean by "polarized training". The five-zone "Polarized" model here is Coggan's scale with the top three zones merged into one.
Heart-rate zones
Based on your threshold heart rate (LTHR) where it's saved, or a conventional percentage-of-maximum scale otherwise. There are five heart-rate bands against seven power bands because heart rate can't resolve the two hardest zones.
More tools: FTP Estimator · Speed & Power · Climb Calculator · All tools
Frequently asked questions
What is FTP, and how does it set my zones?
FTP (Functional Threshold Power) is roughly the highest power you can hold for about an hour. Every zone on this page is a percentage band of that number — Threshold (Zone 4 in the Coggan and Polarized models, the middle zone in Seiler's) is centred on FTP itself.
Which zone model should I use — Coggan, Seiler or Polarized?
Coggan's seven zones are the scale most coaches and TrainingPeaks use day to day. Seiler's three-zone split (easy, threshold, hard) is the model exercise scientists usually mean by "polarized training". The five-zone "Polarized" option here is Coggan's scale with the top three zones merged — useful if seven bands feel like more detail than you need. All three describe the same rider; only the grouping changes.
Can I see my zones in heart rate instead of watts?
Yes — add your threshold heart rate (LTHR) or max heart rate above and open "Heart-rate zones" below the table. There are five heart-rate bands against seven power bands because heart rate can't separate the two hardest zones from each other — above threshold it lags effort and plateaus.
Where do the zone boundaries come from?
The power zones follow the published Allen and Coggan model. Heart-rate zones use the same table's %LTHR column where you have a threshold figure, or a conventional percentage-of-maximum scale when you only have a max heart rate.
Turn these zones into a training plan
Ian builds structured blocks around exactly these numbers — a plan tailored to your FTP and heart rate, not a generic template.