What is Power Zones?
Power zones are seven training intensity bands defined as percentages of your Functional Threshold Power (FTP), based on the model developed by Dr. Andrew Coggan. Each zone targets a different energy system and produces specific physiological adaptations.
The seven zones are: Zone 1 Active Recovery (below 55% FTP), Zone 2 Endurance (56 to 75%), Zone 3 Tempo (76 to 90%), Zone 4 Threshold (91 to 105%), Zone 5 VO2max (106 to 120%), Zone 6 Anaerobic Capacity (121 to 150%), and Zone 7 Neuromuscular Power (maximum efforts). The majority of training time for endurance athletes is spent in Zones 1 and 2, with targeted work in higher zones.
Accurate power zones require an accurate FTP. If your FTP is set too high, Zone 2 rides become Zone 3, easy days become hard days, and recovery suffers. If too low, hard days are not hard enough to drive adaptation. Regular FTP testing keeps your zones calibrated.