Power Zone Training

Power Zone Training is a method of fitness training designed for cyclists and runners where the athlete trains at specifically targeted power zones that are based on the results of a Functional Threshold Power test (FTP). Once you know your FTP number you can begin to train in your 7 different Power Zones.

Power Zone Training is a method of fitness training designed for cyclists and runners where the athlete trains at specifically targeted power zones that are based on the results of a Functional Threshold Power test (FTP). Once you know your FTP number you can begin to train in your 7 different Power Zones.

7 Power Training Zones

There are 7 Power Zones that athletes use to optimize their training efforts. Each Zone represents a specific range of power output relative to their Functional Threshold Power (FTP). These Zones help structure workouts to target different physiological systems, from active recovery to high-intensity anaerobic efforts. Training across these zones allows athletes to build endurance, increase threshold power, and improve overall performance.

  • Zone 1: Active Recovery (<55% FTP): Very light effort, used for recovery days to promote blood flow without adding significant training stress.

  • Zone 2: Endurance (56-75% FTP): Basic endurance pace, comfortable enough to hold a conversation. Builds aerobic base and fat-burning efficiency.

  • Zone 3: Tempo (76-90% FTP): Moderately challenging effort, sustainable for longer durations. Improves aerobic fitness and efficiency.

  • Zone 4: Lactate Threshold (91-105% FTP): Challenging effort, close to FTP. Increases the body’s ability to sustain high-intensity efforts.

  • Zone 5: VO2 Max (106-120% FTP): High-intensity effort, targeting maximal oxygen uptake. Improves aerobic power and high-end speed.

  • Zone 6: Anaerobic Capacity (121-150% FTP): Very high intensity, short bursts. Increases tolerance for high-power outputs and improves sprinting ability.

  • Zone 7: Neuromuscular Power (>150% FTP): Maximal effort, very short sprints. Focuses on raw power and speed.

Functional Threshold Power (FTP) Test

FTP represents the highest average power output an athlete can sustain for approximately one hour. It serves as a benchmark for setting personalized training zones and tracking fitness improvements. Common methods for determining FTP include a 20-minute test or an 8-minute test, both requiring a maximal effort preceded by a thorough warm-up.

8-minute Test

This involves two 8-minute maximal efforts separated by a recovery period. The average power from the higher of the two efforts (or the average of both) is typically multiplied by approximately 0.90 to estimate FTP.

  • Warm-up: 15-20 minutes easy spinning, include a few short, high-cadence bursts.

  • Main Set:
    • 5 minutes at high intensity (Zone 5/6)
    • 10 minutes easy recovery spin (Zone 1/2)
    • 8 minutes all-out effort (aim for highest sustainable power)
    • 10-15 minutes easy recovery spin (Zone 1/2)
    • 8 minutes all-out effort (aim for highest sustainable power)

  • Cool-down: 10-15 minutes easy spinning.

  • Calculation: Take the average power from the better of the two 8-minute efforts (or average both) and multiply by 0.90.

20-minute Test

This is the most common method. After a warm-up, the athlete rides at the highest sustainable power they can hold for 20 minutes. The average power recorded during this 20-minute interval is then multiplied by 0.95 to estimate the one-hour FTP.

  • Warm-up: 15-20 minutes easy spinning, include a few short, high-cadence bursts.

  • Pre-Test Effort: 5 minutes at high intensity (Zone 5/6) to open up the legs.

  • Recovery: 5-10 minutes easy spinning (Zone 1/2).

  • Main Set: 20 minutes all-out effort (aim for the highest sustainable average power).

  • Cool-down: 10-15 minutes easy spinning.

  • Calculation: Take the average power from the 20-minute effort and multiply by 0.95.

Download Your Power Zone Worksheet

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