Training Zones Explained for Cyclists
Training zones help cyclists target specific physiological adaptations by structuring intensity. Whether you’re using power or heart rate, understanding these zones is essential for effective training and recovery.
Heart Rate and Power-Based Zones
Training zones can be based on your Functional Threshold Power (FTP) or your heart rate threshold (LTHR). Here are the typical zones used in endurance training:
Zone 1 – Active Recovery
- Power: < 55% of FTP
- Heart Rate: < 68% of LTHR
- Purpose: Promote blood flow and recovery.
Zone 2 – Endurance
- Power: 56–75% of FTP
- Heart Rate: 69–83% of LTHR
- Purpose: Improve fat metabolism and aerobic base.
Zone 3 – Tempo
- Power: 76–90% of FTP
- Heart Rate: 84–94% of LTHR
- Purpose: Build muscular endurance and aerobic capacity.
Zone 4 – Threshold
- Power: 91–105% of FTP
- Heart Rate: 95–105% of LTHR
- Purpose: Raise lactate threshold and improve time trialing ability.
Zone 5 – VO2 Max
- Power: 106–120% of FTP
- Heart Rate: 106–120% of LTHR
- Purpose: Improve maximum aerobic capacity and power output.
Zone 6 – Anaerobic Capacity
- Power: 121–150% of FTP
- Heart Rate: Not applicable
- Purpose: Develop short-term, high-intensity power.
Zone 7 – Neuromuscular Power
- Power: Maximal effort (short sprints)
- Heart Rate: Not applicable
- Purpose: Improve sprinting, coordination, and neuromuscular efficiency.
Here are power zone calculations based on zone structure for common FTP values: 150W, 200W, 250W, and 300W.
🔵 FTP: 150 Watts
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Zone 1 (Recovery): 0 – 248W
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Zone 2 (Endurance): 248 – 315W
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Zone 3 (Fat Max): 338 – 373W
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Zone 4 (Tempo/Sweet Spot): 392 – 428W
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Zone 5 (Lactate Threshold): 432 – 473W
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Zone 6 (VO2): 585 – 675W
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Zone 7 (Neuromuscular): 900 – 4500W
🔵 FTP: 200 Watts
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Zone 1: 0 – 330W
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Zone 2: 330 – 420W
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Zone 3: 450 – 498W
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Zone 4: 522 – 570W
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Zone 5: 576 – 630W
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Zone 6: 780 – 900W
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Zone 7: 1200 – 6000W
🔵 FTP: 250 Watts
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Zone 1: 0 – 413W
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Zone 2: 413 – 525W
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Zone 3: 563 – 623W
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Zone 4: 653 – 713W
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Zone 5: 720 – 788W
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Zone 6: 975 – 1125W
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Zone 7: 1500 – 7500W
🔵 FTP: 300 Watts
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Zone 1: 0 – 495W
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Zone 2: 495 – 630W
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Zone 3: 675 – 747W
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Zone 4: 783 – 855W
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Zone 5: 864 – 945W
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Zone 6: 1170 – 1350W
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Zone 7: 1800 – 9000W
Conclusion
Using training zones allows cyclists to train smarter, not just harder. Understanding the purpose of each zone ensures your workouts are aligned with your goals—whether it's endurance, speed, or recovery!