Power zone training is a method of fitness training where you train at specifically targeted power zones based on your Functional Threshold Power (FTP). FTP is the highest average power you can sustain for about one hour.
The seven zones
- Zone 1, active recovery: very light, promotes blood flow.
- Zone 2, endurance (56 to 75% FTP): builds your aerobic base.
- Zone 3, tempo (76 to 90%): improves aerobic fitness and efficiency.
- Zone 4, lactate threshold (91 to 105%): raises the effort you can sustain.
- Zone 5, VO2 max (106 to 120%): builds aerobic power.
- Zone 6, anaerobic capacity (121 to 150%): short, very hard efforts.
- Zone 7, neuromuscular power (over 150%): maximal sprints.
How to test your FTP
The 20-minute test is the most common. After a thorough warm-up, ride at the highest sustainable power for 20 minutes and multiply the average by 0.95.
Always warm up for 15 to 20 minutes with a few short, high-cadence bursts before any test.
Want the full test protocols and a worksheet? See our power zone guide.
