Training zones

How this is calculated

Power zones are the seven levels from Allen and Coggan, in percent of your FTP, the power you could hold for about an hour: recovery up to 55 %, endurance 56 to 75 %, tempo 76 to 90 %, threshold 91 to 105 %, VO2max 106 to 120 %, anaerobic capacity 121 to 150 %, and above that neuromuscular power, which is measured in short sprints and has no upper limit. A common way to find FTP is 95 % of your best average power over a 20 minute effort, ridden alone after a proper warm up.

Heart rate zones from threshold are the seven cycling zones from Friel, in percent of your threshold heart rate: below 81 %, 81 to 89 %, 90 to 93 %, 94 to 99 %, then 100 to 102 %, 103 to 106 % and above 106 %. A common way to find your threshold heart rate is the average over the last 20 minutes of a 30 minute all out effort ridden alone. If you also enter your maximum heart rate, the top zone ends there.

Heart rate zones from maximum use the common five zones, from 50 to 60 %, 60 to 70 %, 70 to 80 %, 80 to 90 % and 90 to 100 % of your maximum heart rate. Use a measured maximum from a hard effort, not an age formula: formulas can be off by 10 beats or more.

The line under your power per kilo is a rough scale for FTP, not for a good day. It runs in eight bands from under 2.0 to 6.0 and above, on one scale for everyone, without asking for age or sex. Above 6.5 W/kg we do not comment and ask you to check FTP and weight instead. The scale says where you are, not who you are.

Every zone starts one watt or beat above the end of the one before, so the ranges never overlap. Zones are a starting point. Heart rate also moves with heat, sleep, caffeine and fatigue, and it lags behind power. Test again every few months.

General guidance, not medical advice. If you have a heart condition or are unsure about hard efforts, ask a doctor before you test your limits.