Setting Up Your Training Zones

Setting Up Training Zones

Power zones provide structure to training, ensuring you're working at the right intensity for each session's goals.

FTP Testing Protocol

• 20-minute warmup with gradual intensity increase
• 5-minute all-out effort (clears lactate, primes system)
• 5-minute easy recovery spin
• 20-minute maximal sustained effort
• FTP = 95% of 20-minute average power

Standard Power Zones

• Zone 1 (Active Recovery): <55% FTP - very easy spinning
• Zone 2 (Endurance): 56-75% FTP - base building, long rides
• Zone 3 (Tempo): 76-90% FTP - moderate effort, sustainable
• Zone 4 (Threshold): 91-105% FTP - hard but controlled
• Zone 5 (VO2max): 106-120% FTP - very hard, 3-8 minute efforts
• Zone 6 (Anaerobic): 121-150% FTP - 30 seconds to 3 minutes
• Zone 7 (Neuromuscular): >150% FTP - sprint power, <30 seconds

Using Zones Effectively

Different zones target different physiological adaptations. Zone 2 builds aerobic base, Zone 4 raises FTP, Zone 5 improves VO2max. Avoid riding too much in Zone 3 - polarized training (mostly Z2, some Z4-Z5) often works best.