Power-Based Training Zones - The 7-Zone System

Master the Coggan 7-zone power training system for optimal cycling performance. Learn Zone 2 endurance, threshold training, and VO₂max intervals.

🎯 Key Takeaways

  • 7 training zones from Dr. Andrew Coggan based on FTP percentage
  • Power-based zones are more precise than heart rate—immediate feedback, unaffected by fatigue
  • Zone 2 (Endurance) is the foundation—60-70% of training builds aerobic base
  • Zone 4 (Threshold) improves lactate clearance and sustainable power
  • Zone 5 (VO₂max) develops maximum aerobic capacity for 3-8 minute efforts

What Are Power-Based Training Zones?

Power-based training zones are scientifically defined intensity ranges based on your FTP (Functional Threshold Power). Each zone triggers specific physiological adaptations, from aerobic base building in Zone 2 to neuromuscular power in Zone 7. Unlike heart rate zones, power zones provide instant, accurate feedback that isn't affected by fatigue, caffeine, heat, or dehydration. Power is the gold standard for structured cycling training.

Why Power Zones Are Superior to Heart Rate

❤️ Heart Rate Training

Limitations:

  • 5-15 second lag during intervals
  • Cardiac drift (HR rises with fatigue/heat)
  • Affected by caffeine, stress, hydration
  • Daily variation ±5-10 bpm
  • Not useful for short intervals (<2 min)

Best for: Long steady-state efforts, checking recovery

⚡ Power Training

Advantages:

  • Instant feedback (no lag)
  • Not affected by fatigue, heat, caffeine
  • Consistent day-to-day (±1-2% accuracy)
  • Perfect for intervals of any duration
  • Directly measures work output

Best for: All training—intervals, tempo, threshold, sprints

🎯 Key Principle: Power = Truth

Power measures actual work done, independent of external factors. 250W is 250W whether you're fresh or fatigued, hot or cold, caffeinated or not. This objectivity makes power zones the most reliable training tool for cyclists.

Quick Reference: The 7 Power Zones

Zone Name % of FTP Duration RPE Example Workout
1 Active Recovery <55% Hours 2-3/10 Easy spin, recovery ride
2 Endurance 56-75% 2-6 hrs 4-5/10 Long steady ride, base building
3 Tempo 76-90% 1-3 hrs 6-7/10 3×20 min tempo intervals
4 Lactate Threshold 91-105% 30-60 min 7-8/10 2×20 min threshold intervals
5 VO₂max 106-120% 3-8 min 9/10 5×5 min VO₂max intervals
6 Anaerobic Capacity 121-150% 30s-3 min 10/10 12×30s hill sprints
7 Neuromuscular Power >150% <30s MAX 6×10s all-out sprints

📐 Example Zone Calculation (FTP = 250W)

  • Zone 1: <138W (< 55% FTP)
  • Zone 2: 140-188W (56-75% FTP)
  • Zone 3: 190-225W (76-90% FTP)
  • Zone 4: 228-263W (91-105% FTP)
  • Zone 5: 265-300W (106-120% FTP)
  • Zone 6: 303-375W (121-150% FTP)
  • Zone 7: >375W (>150% FTP)

The 7 Power Zones: Complete Guide

Zone 1: Active Recovery

Zone 1 <55% of FTP RPE 2-3/10

Purpose: Active recovery, warm-up, cool-down. Zone 1 promotes blood flow without creating training stress. Not used for fitness gains—purely regenerative.

Physiological Markers:

  • Heart rate: 50-60% of max
  • Lactate: <1.0 mmol/L (minimal production)
  • Breathing: Nasal breathing comfortable
  • Feel: Effortless, could ride indefinitely

Example Workouts:

Recovery Ride

  • 30-60 minutes easy spinning @ Zone 1
  • Focus: high cadence (90-100 rpm), low gear
  • Purpose: flush legs after hard training

Weekly Volume: 5-10% (primarily warm-ups/cool-downs)

💡 Pro Tip: Recovery Rides Work

Zone 1 recovery rides the day after hard training accelerate recovery better than complete rest. Keep it truly easy—if you can't hold a conversation effortlessly, you're going too hard.

Zone 2: Endurance (The Foundation Zone)

Zone 2 56-75% of FTP RPE 4-5/10

Purpose: The most important zone for building cycling fitness. Zone 2 develops aerobic capacity, mitochondrial density, fat oxidation, and capillary networks. This is where true endurance is built—the "boring" base training that produces champions.

🏆 Why Zone 2 Matters Most

Elite cyclists spend 60-70% of training time in Zone 2. This aerobic base zone:

  • Increases mitochondrial density (more cellular energy production)
  • Builds capillary networks (improved oxygen delivery to muscles)
  • Enhances fat oxidation (spares glycogen for harder efforts)
  • Develops aerobic enzymes for sustained power
  • Creates endurance foundation without overtraining risk

Physiological Markers:

  • Heart rate: 60-75% of max
  • Lactate: 1.0-2.0 mmol/L (below first threshold)
  • Breathing: Comfortable, conversational pace
  • Feel: Sustainable for 2-6 hours, could talk easily

Example Workouts:

Classic Zone 2 Ride

  • 2-4 hours @ 60-70% FTP
  • Flat to rolling terrain
  • Focus: maintain consistent power, resist urge to surge

Progressive Endurance

  • 3 hours total: Start Zone 2 low (60% FTP), finish Zone 2 high (75% FTP)
  • Simulates race-day fatigue resistance

Weekly Volume: 60-70% of total training time

⚠️ Common Mistake: Training Too Hard in Zone 2

Most cyclists ride Zone 2 too hard, pushing into Zone 3-4. This "middle zone" training creates chronic fatigue without building aerobic base. Zone 2 should feel easy—you should finish feeling like you could do more. If you're breathing hard or can't hold a conversation, you're training too hard. Slow down.

Zone 3: Tempo / Sweet Spot

Zone 3 76-90% of FTP RPE 6-7/10

Purpose: Tempo training at "sweet spot" intensity (88-93% FTP). Zone 3 improves muscular endurance and sustainable power without the high fatigue cost of Zone 4 threshold work. Also called "all day pace"—the fastest speed you could theoretically hold for several hours.

Physiological Markers:

  • Heart rate: 75-85% of max
  • Lactate: 2.0-3.5 mmol/L (approaching threshold)
  • Breathing: Elevated, short phrases only
  • Feel: Comfortably hard, sustainable 1-3 hours

Example Workouts:

Sweet Spot Intervals

  • 3×20 min @ 88-93% FTP (5 min recovery)
  • 2×30 min @ 85-90% FTP (10 min recovery)
  • High aerobic benefit per unit of fatigue

Tempo Ride

  • 90 min continuous @ 80-85% FTP
  • Simulates race pace for gran fondos, centuries

Weekly Volume: 15-20% (key for race-specific endurance)

💡 Sweet Spot Training

The upper range of Zone 3 (88-93% FTP) is called "sweet spot"—it provides 90% of the training benefit of threshold work with only 70% of the fatigue. Highly efficient for time-crunched cyclists.

Zone 4: Lactate Threshold (The Money Zone)

Zone 4 91-105% of FTP RPE 7-8/10

Purpose: Zone 4 is the "money zone" for race performance. Threshold training improves lactate clearance, raises FTP, and increases sustainable power. This is your FTP range—the power you can hold for approximately 1 hour. Zone 4 work directly translates to faster time trial, criterium, and road race performance.

Physiological Markers:

  • Heart rate: 85-92% of max (at lactate threshold)
  • Lactate: 3.5-5.5 mmol/L (maximal lactate steady state)
  • Breathing: Hard, labored, single words only
  • Feel: Very hard, sustainable 30-60 minutes maximum

Example Workouts:

Classic Threshold Intervals

  • 2×20 min @ 95-100% FTP (10 min recovery)
  • 3×12 min @ 100-105% FTP (5 min recovery)
  • 4×8 min @ 100-105% FTP (4 min recovery)

Over-Under Intervals

  • 4×10 min alternating 2 min @ 95% FTP, 1 min @ 105% FTP
  • Teaches lactate tolerance and clearance

Sustained Threshold

  • 30-40 min continuous @ 95-100% FTP
  • Simulates time trial or breakaway effort

Weekly Volume: 10-15% (high stress, limit to 2-3 sessions/week)

⚠️ Threshold Training Requires Recovery

Zone 4 generates 150-250 TSS per session. Allow 48 hours between threshold workouts. Too much Zone 4 work leads to chronic fatigue and overtraining. Balance with adequate Zone 2 base training.

Zone 5: VO₂max (Maximum Aerobic Power)

Zone 5 106-120% of FTP RPE 9/10

Purpose: VO₂max intervals develop maximum aerobic capacity and power at VO₂max. These 3-8 minute efforts train your cardiovascular system to deliver and utilize oxygen at maximal rates. Zone 5 work improves your "engine size"—the ceiling of your aerobic fitness.

Physiological Markers:

  • Heart rate: 92-100% of max (near maximal)
  • Lactate: 5.5-10+ mmol/L (severe accumulation)
  • Breathing: Maximal, gasping, no conversation
  • Feel: Extremely hard, sustainable 3-8 minutes

Example Workouts:

Classic VO₂max Intervals

  • 5×5 min @ 110-115% FTP (5 min recovery)
  • 6×4 min @ 115-120% FTP (4 min recovery)
  • 4×6 min @ 108-112% FTP (6 min recovery)

Short VO₂max Repeats

  • 10×3 min @ 115-120% FTP (3 min recovery)
  • 8×4 min @ 110-115% FTP (4 min recovery)
  • Higher intensity, shorter duration

Weekly Volume: 5-10% (extremely taxing, use sparingly)

💡 VO₂max Training Timing

Reserve Zone 5 work for race-specific preparation phases (8-12 weeks before key events). Base building phases should focus on Zone 2. VO₂max intervals are too stressful for year-round training.

Zone 6: Anaerobic Capacity

Zone 6 121-150% of FTP RPE 10/10

Purpose: Develop anaerobic power and lactate tolerance. Zone 6 trains your ability to produce and tolerate high lactate levels during 30-second to 3-minute maximal efforts. Critical for criterium attacks, short climbs, and bridging gaps.

Physiological Markers:

  • Heart rate: 95-100% max (maximal, lags behind effort)
  • Lactate: 10-20+ mmol/L (extreme accumulation)
  • Breathing: Completely labored, hyperventilating
  • Feel: All-out, sustainable 30 seconds to 3 minutes

Example Workouts:

Anaerobic Intervals

  • 10×1 min @ 130-140% FTP (2-3 min recovery)
  • 8×90s @ 125-135% FTP (3 min recovery)
  • 6×2 min @ 120-130% FTP (4 min recovery)

Weekly Volume: 2-5% (very high fatigue cost, use strategically)

Zone 7: Neuromuscular Power

Zone 7 >150% of FTP RPE MAX

Purpose: Maximum sprint power and neuromuscular recruitment. Zone 7 trains explosive strength and fast-twitch muscle fiber activation. All-out efforts lasting less than 30 seconds for sprint finishes and explosive accelerations.

Physiological Markers:

  • Heart rate: Variable (doesn't reach max in <30s)
  • Power: Maximum instantaneous output
  • Feel: Absolute maximum effort, explosive

Example Workouts:

Sprint Intervals

  • 6×10s all-out sprints (5 min recovery)
  • 8×20s max effort (5 min recovery)
  • 5×30s sprints (10 min recovery)

Weekly Volume: 1-2% (only for sprinters or specific race prep)

Training Distribution by Cyclist Type

Recreational / Fitness Cyclists

Weekly TSS: 300-500 (6-10 hours)

  • Zone 1: 10% (recovery)
  • Zone 2: 70% (build aerobic base)
  • Zone 3: 15% (tempo development)
  • Zone 4: 5% (limited threshold)
  • Zone 5-7: 0% (not needed yet)

Focus: Build aerobic base with Zone 2, add tempo for variety

Competitive Cyclists

Weekly TSS: 500-800 (10-15 hours)

  • Zone 1: 5% (warm-up/cool-down)
  • Zone 2: 60% (aerobic foundation)
  • Zone 3: 20% (tempo/sweet spot)
  • Zone 4: 10% (threshold sessions)
  • Zone 5: 4% (VO₂max intervals)
  • Zone 6-7: 1% (anaerobic/sprint work)

Focus: 80/20 polarized training—mostly easy, some very hard

Road Racing (Crits/Road Races)

Weekly TSS: 600-900 (12-18 hours)

  • Zone 1: 5%
  • Zone 2: 55%
  • Zone 3: 15%
  • Zone 4: 15% (critical for races)
  • Zone 5: 8% (attacks, bridges)
  • Zone 6-7: 2% (sprint finishes)

Focus: Threshold + VO₂max for race demands

Mountain Biking (XC/Enduro)

Weekly TSS: 500-750 (10-14 hours)

  • Zone 1: 10% (technical practice)
  • Zone 2: 50% (base endurance)
  • Zone 3: 15%
  • Zone 4: 10%
  • Zone 5: 10% (surges, climbs)
  • Zone 6: 5% (burst efforts)

Focus: More Zone 5-6 work for variable power demands

📊 The 80/20 Polarized Training Principle

Elite cyclists follow polarized training: 80% of time in easy zones (Zone 1-2), 20% in hard zones (Zone 4-7). Avoid excessive "middle zone" (Zone 3) training.

  • Why it works: Aerobic adaptations need volume at low intensity
  • High intensity = high stress: Zone 4-5 requires exponentially more recovery
  • Prevents overtraining: Too much Zone 3-4 creates chronic fatigue
  • Research-backed: Studies show 80/20 superior to moderate-intensity training

How to Use Training Zones Effectively

1. Calculate Your Personal Zones

Your zones are based on your FTP. Perform a 20-minute FTP test, then multiply by zone percentages. Bike Analytics calculates zones automatically when you enter FTP.

Example: FTP = 250W

  • Zone 1: <138W
  • Zone 2: 140-188W (56-75% FTP)
  • Zone 3: 190-225W (76-90% FTP)
  • Zone 4: 228-263W (91-105% FTP)
  • Zone 5: 265-300W (106-120% FTP)
  • Zone 6: 303-375W (121-150% FTP)
  • Zone 7: >375W (>150% FTP)

2. Zone-Specific Workouts

Each zone has specific workout types. Don't mix zones randomly—choose intentionally based on training goals.

Goal Primary Zones Sample Week
Build aerobic base Zone 2 (70%), Zone 3 (20%) 5×Zone 2 rides (2-4 hrs), 1×tempo (3×20 min Z3)
Improve FTP Zone 4 (15%), Zone 2 (60%) 2×threshold (2×20 min Z4), 3×Zone 2 rides
Race preparation Zone 5 (10%), Zone 4 (10%), Zone 2 (60%) 1×VO₂max (5×5 min Z5), 1×threshold, 3×Zone 2
Sprint power Zone 6-7 (5%), Zone 2 (70%) 1×sprints (10×10s Z7), 4×Zone 2 rides

3. Road vs MTB Zone Distribution

Road and mountain biking have different power profiles, affecting zone distribution.

🚴 Road Cycling

Power profile: Steady, sustained efforts

  • More time in Zone 2-4 (steady-state)
  • Normalized Power ≈ Average Power
  • Variability Index (VI): 1.02-1.05
  • Focus: threshold endurance

🏔️ Mountain Biking

Power profile: Highly variable, "bursty"

  • More time in Zone 5-6 (surges)
  • Normalized Power >> Average Power
  • Variability Index (VI): 1.10-1.20+
  • Focus: repeated high-intensity efforts

Learn more about road vs MTB power analysis differences.

4. Track Time-in-Zone

Bike Analytics shows time-in-zone for every ride. Use this to verify you're training as intended.

✅ Zone Distribution Checks

  • Zone 2 ride: Should be 80-90% time in Zone 2 (not drifting to Zone 3)
  • Threshold session: 20-30% time in Zone 4 (rest in Zone 1-2)
  • VO₂max workout: 10-15% time in Zone 5, remainder Zone 1-2 recovery
  • Weekly totals: Should reflect 80/20 principle (80% Zone 1-2, 20% Zone 3+)

5. Retest FTP Regularly

Zones are only accurate if FTP is current. Retest every 6-8 weeks as fitness improves. Outdated zones = ineffective training.

💡 When to Retest FTP

  • Every 6-8 weeks during training progression
  • After illness or injury (FTP may decrease)
  • When zones feel consistently too easy or too hard
  • After major training block (8-12 weeks)
  • Before race-specific preparation phase

Training Zones: Frequently Asked Questions

Why are power zones better than heart rate zones?

Power is instant and objective. Heart rate lags 5-15 seconds, is affected by fatigue/heat/caffeine, and drifts during long rides. Power measures actual work output with ±1-2% accuracy, unaffected by external factors. For intervals and precise training, power zones are superior.

How much time should I spend in Zone 2?

60-70% of total training volume for most cyclists. Elite riders spend even more time in Zone 2 during base phases. Zone 2 builds the aerobic foundation that supports all higher-intensity work. Don't rush through base building—it's the most important training you'll do.

Can I train only in Zone 2 and Zone 5 (polarized training)?

Yes—this is the polarized training approach. 80% time in Zone 1-2 (easy), 20% in Zone 4-7 (very hard), minimal Zone 3. Research shows polarized training is highly effective. However, some Zone 3 tempo work is still valuable for race-specific endurance.

What if I can't hold my Zone 4 power for threshold intervals?

Three possibilities: (1) FTP is outdated and needs retesting, (2) insufficient recovery from previous training (check TSB), or (3) pacing error (started too hard). Retest FTP if this happens consistently. Monitor Training Stress Balance to ensure adequate recovery.

How do I calculate zones from Critical Power instead of FTP?

Use CP in place of FTP. If CP = 257W and FTP = 250W, use CP for zone calculations. Zones based on CP are slightly higher. Zone 2 becomes 144-193W (56-75% of 257W). Bike Analytics supports both CP and FTP-based zones.

Should I use 30-second or 3-second power smoothing for zones?

30-second smoothing for road cycling, 3-5 second for MTB. Road power is steadier, so 30s smoothing filters natural fluctuations. MTB power is variable with surges, requiring shorter smoothing to capture true intensity. Bike Analytics adjusts smoothing automatically based on ride type.

How does zone training affect TSS?

Zone intensity determines TSS exponentially. Zone 2 (IF ~0.65) = 42 TSS/hour. Zone 4 (IF ~0.95) = 90 TSS/hour. Zone 5 (IF ~1.10) = 121 TSS/hour. Higher zones create more training stress. Learn how TSS works with zones.

Can I mix zones in a single ride?

Yes—most effective workouts are multi-zone. Example: 15 min Zone 1 warm-up + 2×20 min Zone 4 threshold + 15 min Zone 1 cool-down. Key is intentional zone selection. Avoid accidentally riding in Zone 3 ("gray zone") too much—this creates fatigue without building fitness.

How do indoor and outdoor zones differ?

Indoor FTP is typically 5-10% lower than outdoor due to heat buildup, no coasting, and psychological factors. Test FTP in the environment you'll train most. If training indoors, use indoor FTP for zones. Bike Analytics can track separate indoor/outdoor FTP values.

What about Zone 3—is it useless?

Not useless, but easy to overdo. Zone 3 tempo work has value for muscular endurance, especially upper Zone 3 (88-93% FTP "sweet spot"). Problem: most cyclists accidentally spend too much time in Zone 3, creating chronic fatigue. Tempo work should be intentional, not accidental zone drift.

Related Resources

FTP Testing

Perform the 20-minute FTP test to establish your personalized training zones.

FTP Guide →

Training Load

Learn how zone intensity affects TSS and overall training stress management.

TSS Guide →

Getting Started

Complete beginner's guide to Bike Analytics and power-based training setup.

Setup Guide →

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