What is the Sweet Spot training zone in cycling?

Sweet Spot falls at 88% to 94% of FTP (high Zone 3 to low Zone 4), balancing maximum aerobic training adaptations with manageable fatigue.

Updated: August 2026 • Verified v1.2

Cycling FTP (Functional Threshold Power) & Coggan 7-Zone Calculator

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FTP = 20Min_Avg_Watts * 0.95; W/kg = FTP / Weight_kg; Zones = FTP * [0.55, 0.75, 0.90, 1.05, 1.20, 1.50, >1.50]

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Understanding Your Results

Calculates FTP in watts, computes power-to-weight ratio (W/kg), highlights Sweet Spot wattage range, and provides exact target ranges for Zone 1 through Zone 7.

Practical Guidance & Next Steps

For a standard 20-minute test, multiply average power by 0.95 (95% rule) to account for anaerobic contribution and establish your 60-minute FTP.

What is this?

A cycling physiology calculator that determines Functional Threshold Power (FTP) and Coggan 7 power training zones.

How does it work?

1. Choose testing protocol (20-minute time trial or ramp test). 2. Enter average test watts and rider body weight in kilograms. 3. Review your FTP, power-to-weight ratio (W/kg), Sweet Spot wattage, and 7 personalized power training zones.

Why use it?

Provides exact wattage training targets to maximize training adaptations and avoid overtraining.

Technical Scope & Calculation Limitations

Based on Dr. Andrew Coggan's widely accepted power training methodology. Requires an accurate power meter or calibrated smart trainer.

Frequently Asked Questions

A 20-minute all-out effort includes significant anaerobic energy. Multiplying by 0.95 subtracts that contribution to estimate true 60-minute aerobic threshold power.

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