Free FTP Training Plan Tool
Most cyclists train by feel — and wonder why they stop improving.
This tool takes the guesswork out of it. Enter your FTP, Max Heart Rate, and Resting Heart Rate, hit Calculate, and every session instantly shows you the exact watts and heart rate range you should be hitting — personalized to your fitness, not a generic chart.
HR targets use the Karvonen Heart Rate Reserve formula. Power targets follow the Coggan 7-zone model — the same system used by professional cycling coaches worldwide.
- Stop guessing whether you’re training hard enough — or too hard
- See exactly what watts and BPM to target in each session
- Understand how your power zones and heart rate zones align
- Build real aerobic base without burning out
Select a zone button on any session row and your targets update instantly. Hit Calculate any time you change your numbers.
Enter Your Numbers
Enter your FTP, Max HR, and Resting HR, then click Calculate. Then click a zone button on any session row to see your personalized targets.
| Day | Session | Zone | % Max HR | HR Target | % FTP | Watts | Duration |
|---|---|---|---|---|---|---|---|
| Mon | Extended Commute90+ RPM focus. Easy spin cool down. | 68-75% | 97-107 bpm | 56-75% | 168-225 W | 1.5 hrs | |
| Tue | Zwift HIIT — TempoAerobic push. High-cadence cool down. | 75-85% | 107-120 bpm | 76-90% | 228-270 W | 1.0 hr | |
| Wed | Extended CommuteConsistency check. Easy spin cool down. | 68-75% | 97-107 bpm | 56-75% | 168-225 W | 1.5 hrs | |
| Thu | Zwift — Sweet SpotIntro to Sweet Spot. Easy spin CD. | 75-85% | 107-120 bpm | 76-90% | 228-270 W | 1.0 hr | |
| Fri | Total RestInflammation management. | — | — | — | — | 0 hrs | |
| Sat | Endurance — OutdoorBase building. Soft-pedaling cool down. | 68-75% | 97-107 bpm | 56-75% | 168-225 W | 3.0 hrs | |
| Sun | Recovery / SteadyMetabolic stability. Easy spin CD. | 68-75% | 97-107 bpm | 56-75% | 168-225 W | 2.0 hrs |
| Day | Session | Zone | % Max HR | HR Target | % FTP | Watts | Duration |
|---|---|---|---|---|---|---|---|
| Mon | Extended Commute95+ RPM focus. Easy spin cool down. | 68-75% | 97-107 bpm | 56-75% | 168-225 W | 1.5 hrs | |
| Tue | Zwift — Sweet Spot2x15m intervals. Easy spin CD. | 75-85% | 107-120 bpm | 76-90% | 228-270 W | 1.0 hr | |
| Wed | Extended CommuteSmooth pedaling. Easy spin CD. | 68-75% | 97-107 bpm | 56-75% | 168-225 W | 1.5 hrs | |
| Thu | Zwift — LactateIntro to Over-Unders. Light cool down. | 85-92% | 120-131 bpm | 91-105% | 273-315 W | 1.0 hr | |
| Fri | Total RestMandatory knee recovery. | — | — | — | — | 0 hrs | |
| Sat | Progressive Long Ride+15 min each week. Soft-pedal CD. | 68-75% | 97-107 bpm | 56-75% | 168-225 W | 3.5 hrs | |
| Sun | Recovery / SteadyShorter for Saturday recovery. | 68-75% | 97-107 bpm | 56-75% | 168-225 W | 1.5 hrs |
| # | Zone | % Max HR | % FTP | What it feels like |
|---|---|---|---|---|
| Active Recovery | 50-68% | 0-55% | Easy spinning, flush legs | |
| Endurance | 68-75% | 56-75% | Long steady aerobic effort | |
| Tempo | 75-85% | 76-90% | Comfortably hard, sustained | |
| Threshold | 85-92% | 91-105% | At or near FTP, race pace | |
| VO2 Max | 92-98% | 106-120% | Hard intervals, build VO2 Max | |
| Anaerobic | 98-100% | 121-150% | Short maximal efforts | |
| Neuromuscular | 100% | 150%+ | All-out sprint power |