FTP Training Zones for 300W FTP
Calculate all cycling power zones based on a 300W FTP.
How to use this tool
- Enter ftp (functional threshold power) in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your zone 1 active recovery (< 55%) and the full breakdown beneath it.
Find the exact watt targets for every training zone with a 300W functional threshold power.
Frequently asked questions
- How do I measure my FTP?
- The most common method is a 20-minute all-out time trial; multiply average power by 0.95. Alternatively, use a 60-minute all-out test (average power = FTP directly). Structured ramp tests (e.g. Zwift Ramp Test) are also popular.
- Which zone is best for weight loss on the bike?
- Zone 2 (endurance, 56–75% FTP) maximises fat oxidation and builds aerobic base with low recovery cost. Long Zone 2 rides are the foundation of most cycling programs.