Cycling Power Zones Explained: Complete Guide
Unlock the secrets to structured training by understanding your personalized power zones based on FTP.
In This Article:
Once you've established your Functional Threshold Power (FTP), the next step is to define your training zones. Training zones are intensity levels calculated as percentages of your FTP. These zones provide a structured approach to training, allowing you to target specific physiological systems and achieve desired adaptations.
Power zones give cyclists a precise framework for training intensity, making workouts more specific and effective. Unlike using heart rate or perceived effort alone, power zones offer immediate, objective feedback that isn't affected by environmental factors like temperature or fatigue.
The most widely recognized model is Dr. Andrew Coggan's 7-zone model, which categorizes training intensities based on physiological responses. You can calculate your zones using our FTP Zone Calculator.
Key Point
FTP-based power zones are calculated as percentages of your Functional Threshold Power, allowing for precise targeting of specific energy systems and physiological adaptations during training.
Dr. Andrew Coggan's 7 Power Zones
| Zone | % of FTP | Primary Purpose / Description |
|---|---|---|
| Zone 1: Active Recovery | 0% - 55% | Very light activity, aids recovery. Facilitates blood flow to aid in muscle repair and lactate clearance. |
| Zone 2: Endurance | 56% - 75% | Builds aerobic base, improving fat metabolism, and increasing mitochondrial density. The 'all-day' pace. |
| Zone 3: Tempo | 76% - 90% | Improves aerobic fitness and efficiency, enhances carbohydrate metabolism, and raises the lactate threshold. |
| Zone 4: Threshold | 91% - 105% | Increases lactate threshold, crucial for improving sustainable power and the body's ability to process lactate. Includes 'Sweet Spot' range (approx 88-94% FTP). |
| Zone 5: VO2 Max | 106% - 120% | Improves maximum oxygen uptake, aerobic power, and enhances cardiovascular function. |
| Zone 6: Anaerobic Capacity | 121% - 150% | Improves anaerobic power, lactate tolerance, and ability to sustain very high-intensity efforts for short durations. |
| Zone 7: Neuromuscular Power | 151% - Max | Very short, maximal efforts like sprints, focusing on power output and neuromuscular coordination. |
The "Sweet Spot" zone, typically falling within 88-94% of FTP, is frequently highlighted for its effectiveness. It sits at the higher end of Zone 3 (Tempo) and the lower end of Zone 4 (Threshold).
Training in this intensity range allows for sustained efforts at a challenging yet manageable level, making it highly valuable for improving both aerobic fitness and muscular endurance without the excessive fatigue associated with higher intensity zones. It's often described as "comfortably hard."
Comparing Different Zone Models
| Zone Name | Coggan (% FTP) | Stages (% FTP) | TrainerRoad (% FTP) | Peloton (% FTP) | Wattbike (% FTP) |
|---|---|---|---|---|---|
| Zone 1: Recovery | <55% | 0-59% | <55% | <55% | <55% |
| Zone 2: Endurance | 56-75% | 60-79% | 55-75% | 56-75% | 56-75% |
| Zone 3: Tempo | 76-90% | 80-90% | 76-87% | 76-90% | 76-90% |
| Zone 4: Threshold | 91-105% | 91-104% | 95-105% | 91-105% | 91-105% |
| Zone 5: VO2 Max | 106-120% | 105-120% | 106-120% | 106-120% | 106-120% |
| Zone 6: Anaerobic | 121-150% | 121%+ | >120% | 121-150% | 121-150% |
| Zone 7: Neuromuscular | >150% | N/A | N/A | >151% | N/A |
Note: Percentage ranges can vary. Coggan's model is a common reference. N/A indicates the zone is not explicitly defined in that model or uses a different framework (e.g., TrainingPeaks often uses LTHR for bike zones).
Despite minor variations, the primary physiological targets of each zone remain largely consistent. Zone 2 always focuses on endurance, Zone 4 on threshold, and Zone 5 on VO2 max. For cyclists without power meters, Rate of Perceived Exertion (RPE) and the "talk test" can be subjective guides. For HR correlation, check our HR Zone Estimator.
Physiological Responses & Training Benefits
| Zone Name | % of FTP | Primary Physiological Adaptations |
|---|---|---|
| Zone 1: Active Recovery | <55% | Increased blood flow, lactate clearance, recovery promotion |
| Zone 2: Endurance | 56-75% | Improved fat metabolism, increased mitochondrial density, enhanced aerobic capacity, improved oxygen utilization, increased muscular endurance |
| Zone 3: Tempo | 76-90% | Improved carbohydrate metabolism, increased glycogen storage, enhanced muscular endurance, improved lactate threshold |
| Zone 4: Threshold | 91-105% | Increased lactate threshold, improved sustainable power, enhanced lactate processing, increased mental tolerance for high intensity. Encompasses Sweet Spot (88-94% FTP). |
| Zone 5: VO2 Max | 106-120% | Increased VO2 max, improved aerobic power and capacity, enhanced cardiovascular system |
| Zone 6: Anaerobic | 121-150% | Increased anaerobic power and capacity, improved lactate tolerance, increased maximum muscle power |
| Zone 7: Neuromuscular | >150% | Improved neuromuscular power, enhanced sprint power and speed |
Training in Zone 2 is foundational for endurance, enhancing fat metabolism and mitochondrial density. Higher intensity zones (Zone 4+) are vital for improving threshold power, VO2 max, and anaerobic capacity but require more recovery. Physiological adaptations exist on a continuum, and training in adjacent zones can offer overlapping benefits. See common mistakes to avoid when training.
Practical Application
Zone 2 Endurance Ride
2-4 hours at 56-75% of FTP
Perfect for building aerobic endurance and improving fat metabolism. These rides form the foundation of your training volume.
Sweet Spot Intervals
3-4 sets of 10-20 minutes at 88-94% of FTP with 5-minute recoveries
Excellent for building sustainable power at a challenging but manageable intensity.
Threshold Development
2-3 sets of 15-20 minutes at 95-105% of FTP with 10-minute recoveries
Directly targets your FTP, helping to raise your sustainable power.
VO2max Development
6-8 sets of 3-5 minutes at 106-120% of FTP with 3-minute recoveries
Targets your aerobic capacity and oxygen utilization.
Understanding your power zones is the key to unlocking more effective and targeted training. By knowing the purpose and benefits of each zone, you can structure your workouts to achieve specific fitness goals, whether it's building endurance, increasing your threshold, or boosting your sprint power.
A well-balanced training plan will typically include work across multiple zones, with the majority of your volume (~80%) in the lower-intensity zones (1-2) and a smaller portion (~20%) in the higher-intensity zones (3-7). This approach, known as polarized training, has been shown to be highly effective for cyclists at all levels.