Power Zones


Zone Name %FTP RPE Description
1    Active Recovery <55 <2 Easy spinning
2    Aerobic Endurance 56-75 2-3 All day pace
3    Tempo 76-90 4-5 Brisk ride
4    Lactate Threshold 91-105 6-7 1 hour time-trial pace.
Intervals lasting 6 to 20 minutes.
Requires recovery.
5    VO2 Max 106-120 7-8 Short hill charges.
2 to 6 minute intervals.
A few days recovery in between sessions.
6    Anaerobic Capacity 121-150 >8 High intensity efforts of under 2 minutes.
7    Sprint Power >150 Max Very short sprints.
Based on Power-based training levels By Andrew Coggan, Ph.D.

As with heart-rate, the Zones fade into each other so it’s worth getting to know specific wattages which lie in the middle of each Zone.  This will also make it easier to remember wattages for training sessions.

A useful tip is to have a sheet of paper handy so you can remind yourself during your training sessions.

For example, if your FTP is 220 watts your target wattages will be:

 

 Zone Name Range
(Watts)
Centre
(Watts)
Target Range
(Watts)
1    Recovery Below 120w
2    Endurance 123 – 165 145 140-150
3    Tempo 165 – 198 180 175-190
4    Threshold 199 – 231 215 210-220
5    VO2max 232 – 265 250 240-260
6    Anaerobic 266 – 330 300 280-320
   Sweet Spot* 190 – 210 200 190 – 210

* The Sweet Spot is gaining recognition as an effective training ‘Zone’ for one to two hours rides. It’s quite a hard session without being exhausting as the effort level is kept ‘Moderately Hard’ but staying below Threshold. You will probably finish the ride with a sort of tingling sensation in your legs.  See the Sweet Spot Training page for information.