Cycling Power Zones Explained
Power zones divide your effort range into bands, each targeting a specific physiological adaptation. They turn a single FTP number into a structured training framework that tells you exactly how hard to ride for each type of workout.
What Are Power Zones?
Power zones are intensity ranges expressed as percentages of your Functional Threshold Power (FTP). The Coggan model -- developed by Dr. Andrew Coggan -- defines seven zones. Each zone stresses different energy systems and produces different training adaptations.
Without zones, training is guesswork. "Ride hard" is not an instruction. "Ride at 240-260 watts for 20 minutes" is. Zones give that precision.
The 7 Coggan Power Zones
| Zone | Name | % of FTP | Purpose |
|---|---|---|---|
| 1 | Active Recovery | < 55% | Promotes blood flow and recovery between hard sessions |
| 2 | Endurance | 56 - 75% | Builds aerobic base, improves fat oxidation |
| 3 | Tempo | 76 - 90% | Improves muscular endurance and sustained power |
| 4 | Threshold | 91 - 105% | Raises FTP directly by training at and near your limit |
| 5 | VO2max | 106 - 120% | Increases maximum oxygen uptake and aerobic ceiling |
| 6 | Anaerobic Capacity | 121 - 150% | Develops short-term high-power capacity for attacks and surges |
| 7 | Neuromuscular | > 150% | Peak sprinting power and explosive force production |
Use our power zone calculator to generate your personalised zone ranges from your current FTP.
Zone 2: The Foundation of Cycling Fitness
Zone 2 gets more attention than any other zone, and for good reason. At 56-75% of FTP, this is the intensity where your aerobic energy system does most of the work. Training here improves mitochondrial density, fat oxidation capacity, and cardiac efficiency -- the building blocks of endurance performance.
Practically, Zone 2 should feel like a pace you could hold for several hours while still being able to talk in short sentences. If you are gasping, you are too high. If you could sing, you might be too low.
Most coaches recommend that 60-80% of total weekly training volume be in Zone 2, regardless of competitive level. The "polarised training" approach emphasises this even more strongly, combining high-volume Zone 2 work with short, intense Zone 5 efforts and almost nothing in between.
How to Structure a Training Week with Zones
A typical structured week for a cyclist training 8-12 hours might look like:
- Monday: Rest or Zone 1 recovery spin (30-45 min)
- Tuesday: Zone 4 threshold intervals (e.g., 3 x 12 min at 95-100% FTP)
- Wednesday: Zone 2 endurance (90-120 min)
- Thursday: Zone 5 VO2max intervals (e.g., 5 x 4 min at 108-115% FTP)
- Friday: Rest or Zone 1
- Saturday: Long Zone 2 ride with some Zone 3 tempo (3-4 hours)
- Sunday: Zone 2 endurance (90-120 min)
This is a template, not a prescription. Your specific plan depends on your goals, available time, recovery capacity, and current fitness level.
Power Zones vs Heart Rate Zones
Power and heart rate measure different things. Power measures mechanical output (how hard you are pedalling). Heart rate measures cardiovascular response (how hard your body is working to sustain that output).
Power responds instantly to effort changes. Heart rate lags by 30-60 seconds and is affected by heat, caffeine, stress, and fatigue. That makes power zones more precise for interval training, where you need to hit specific intensities for specific durations.
Heart rate zones are still useful -- especially for endurance pacing, for riders without power meters, and as a secondary check that your body is responding normally to a given power output. Our heart rate zone calculator generates personalised HR zones using multiple methods.
When to Recalculate Your Zones
Since zones are derived from FTP, they need updating whenever your FTP changes. Practical triggers for retesting include:
- End of a training block (every 4-8 weeks)
- Workouts feeling consistently too easy or too hard at the prescribed zone
- Return from illness, injury, or a long break
- Significant change in body weight
Use the FTP calculator to get your updated threshold, then generate fresh zones.
Frequently Asked Questions
How many power zones are there in cycling?
The Coggan model defines 7 zones. Some coaches use simplified 3-zone or 5-zone models, but the 7-zone model is the most widely used in structured cycling training.
What is Zone 2 in cycling?
Zone 2 (Endurance) is 56-75% of FTP. It builds aerobic base fitness and should feel like a pace you can hold for hours. Most of your weekly training volume should be in this zone.
Do I need a power meter to use training zones?
Power zones require a power meter or smart trainer. If you do not have one, heart rate zones offer a similar structure using a heart rate monitor instead.
Related Tools and Guides
Disclaimer: This guide is for informational purposes. Training zone work involves sustained intensity. Consult a healthcare provider if you have cardiovascular concerns or are new to structured exercise.