Training Calculator
Calculate training zones, find interval targets, and understand the relationship between intensity, lactate, and duration.
Your values
Highest power you can sustain for ~1 hour. Test: 4×12 min average × 0.95.
Showing example values (FTP 250 W, 75 kg, max HR 185). Enter your own values above.
Power Zones
| Zone | Power | % FTP |
|---|---|---|
| Zone 1 — Recovery | < 138 W | < 55% |
| Zone 2 — Endurance | 138–200 W | 55–80% |
| Zone 3 — Hard aerobic | 200–238 W | 80–95% |
| Zone 4 — Threshold | 238–263 W | 95–105% |
| Zone 5 — VO2max | 263–300 W | 105–120% |
| Zone 6 — Anaerobic | 300–375 W | 120–150% |
Power-Duration Model
What can you hold, and for how long? Typical values relative to FTP.
| Duration | % FTP | Power |
|---|---|---|
| 1 min | 150% | 375 W |
| 2 min | 132% | 330 W |
| 5 min | 117% | 293 W |
| 10 min | 107% | 268 W |
| 20 min | 105% | 263 W |
| 60 min | 100% | 250 W |
| 3 t | 77% | 193 W |
| 5 t | 68% | 170 W |
Above threshold, it's a countdown — the higher the power, the shorter the duration. Below threshold, you can sustain for hours. The curve follows the critical power model: P(t) = CP + W'/t, where CP is the highest power you can sustain over a long duration.
Critical power model: Morton (2006), Eur J Appl Physiol 96(4):339–354. Power profile values: Pinot & Grappe (2011), Int J Sports Med 32(11):839–844. CP ≈ 96% of FTP: Borszcz et al. (2019), Int J Sports Med 40(11):737–742.
FTP Estimation from Interval Session
Enter your intervals — duration, power, and rest for each effort. Choose a standard format or enter custom values. The calculator estimates FTP and training zones.
Heart Rate Zones — Olympiatoppen Intensity Scale
The official Norwegian zone model (version 2, 2024). Based on data from 160 elite endurance athletes.
| Zone | Heart rate | % max HR |
|---|---|---|
| I-1 Very light | 102–133 bpm | 55–72% |
| I-2 Fairly light | 133–152 bpm | 72–82% |
| I-3 Somewhat hard | 152–161 bpm | 82–87% |
| I-4 Hard | 161–170 bpm | 87–92% |
| I-5 Very hard | 170–185 bpm | 92–100% |
Anaerobic zones (heart rate is not a reliable guide)
I-6 Very very hard
RPE 19–20 · 1–3 min
A few short words while gasping. 1–3 minutes.
I-7 Sprint
RPE 20 · 15–60 s
15–60 second efforts. Peak lactate post-effort.
I-8 Explosive
RPE max · 3–15 s
3–15 seconds maximal mobilization.
Source: Olympiatoppen Intensity Scale v2 (2024), olt-skala.nif.no
Lactate Model
How blood lactate responds to intensity and duration — and why 'lactate zones' above threshold don't make sense.
Lactate vs. intensity
Lactate vs. time above threshold
At threshold (100% FTP), lactate stabilizes. Above threshold, it rises continuously — the higher the intensity, the faster.
Above threshold, lactate rises continuously over time. A reading of 6 mmol/L could mean minute 15 at 105% FTP or minute 2 at 120% FTP — the same number, completely different physiological states. That's why it's more precise to talk about duration and power than lactate zones above threshold.
| Training concept | Lactate | % FTP | Power |
|---|---|---|---|
| Zone 2 — Endurance | 1.0–2.0 mmol/L | 55–80% | 138–200 W |
| Zone 3 — Hard aerobic | 2.0–4.0 mmol/L | 80–95% | 200–238 W |
| Zone 4 — Threshold (MLSS) | 3.5–5.5 mmol/L | 95–110% | 238–275 W |
| Zone 5 — VO2max (rising) | > 5 ↑ mmol/L | 110–120% | 275–300 W |
Lactate curve: exponential model based on Faude et al. (2009), Sports Medicine 39(6):469–490. Lactate accumulation above threshold: Jones et al. (2008), Am J Physiol 294(2):R585–R593. MLSS definition: Heck et al. (1985), Int J Sports Med 6(3):117–130. Optimal zone 2 (1.5–1.8 mmol/L): San Millán & Brooks (2018), Sports Medicine 48(2):467–479.
How Do You Compare?
Compare your FTP/kg with Coggan's power profile table.
Your FTP: 250 W / 75 kg = 3.33 W/kg
Male (W/kg)
| Level | 5 s | 1 min | 5 min | FTP |
|---|---|---|---|---|
| World Class | 23.3 | 10.8 | 6.93 | 5.82 |
| Exceptional | 21.5 | 10.1 | 6.31 | 5.29 |
| Excellent (Cat I) | 19.7 | 9.4 | 5.69 | 4.76 |
| Very Good (Cat II) | 17.9 | 8.7 | 5.07 | 4.22 |
| Good (Cat III) | 16.2 | 8.0 | 4.45 | 3.69 |
| Moderate (Cat IV)← you | 14.4 | 7.3 | 3.83 | 3.16 |
| Fair (Cat V) | 12.6 | 6.6 | 3.21 | 2.62 |
| Untrained | 10.8 | 5.9 | 2.59 | 2.09 |
Female (W/kg)
| Level | 5 s | 1 min | 5 min | FTP |
|---|---|---|---|---|
| World Class | 18.2 | 8.8 | 5.69 | 4.76 |
| Exceptional | 16.7 | 8.2 | 5.18 | 4.33 |
| Excellent (Cat I) | 15.3 | 7.6 | 4.67 | 3.90 |
| Very Good (Cat II) | 13.9 | 7.0 | 4.16 | 3.46 |
| Good (Cat III) | 12.5 | 6.4 | 3.65 | 3.02 |
| Moderate (Cat IV) | 11.1 | 5.9 | 3.14 | 2.59 |
| Fair (Cat V) | 9.7 | 5.3 | 2.63 | 2.15 |
| Untrained | 8.3 | 4.8 | 2.12 | 1.71 |
Modern context: Coggan's table vs. today's elite
Coggan's table was published around 2010 and has not been updated. Current Grand Tour riders exceed its top values. Pogačar and Vingegaard produce 6.8–7.0 W/kg over 30–40 minutes after hours of racing — their rested FTP is likely well above the table's 'World Class' ceiling of 6.04 W/kg.
| Rider | Duration | W/kg | Event |
|---|---|---|---|
| Pogačar | 40 min | ~7.0 | Plateau de Beille, TdF 2024 |
| Vingegaard | 13.5 min | ~7.5 | Stage 16 TT, TdF 2023 |
| Van der Poel | 3.3 min | 6.85 | Koppenberg, Ronde 2022 |
| Evenepoel | ~30 min | ~6.7 | Key climbs, TdF 2024 |
Table: Coggan & Allen (2010), 'Training and Racing with a Power Meter'. Modern data: Portoleau / chronoswatts.com (TdF 2024 analyses), welovecycling.com, Cyclingnews.
VO2max Estimator
Estimate your maximal oxygen uptake from various test methods. Field estimates have ±5–10% error margin compared to lab testing.