Free worksheet Power zones
Train in your seven power zones.
Know your FTP, then train at specifically targeted power zones.
Power zone training is a method of fitness training for cyclists and runners where the athlete trains at specifically targeted power zones based on the results of a Functional Threshold Power (FTP) test. Once you know your FTP you can begin to train in your seven power zones.
The 7 power training zones
Each zone represents a specific range of power output relative to your FTP. Training across the zones builds endurance, raises threshold power and improves overall performance.
| Zone | Name | % of FTP | Purpose |
|---|---|---|---|
| 1 | Active recovery | < 55% | Very light effort that promotes blood flow without adding training stress. |
| 2 | Endurance | 56–75% | Comfortable, conversational pace. Builds the aerobic base and fat-burning efficiency. |
| 3 | Tempo | 76–90% | Moderately hard, sustainable for long durations. Improves aerobic fitness and efficiency. |
| 4 | Lactate threshold | 91–105% | Challenging effort close to FTP. Increases your ability to sustain high intensity. |
| 5 | VO2 max | 106–120% | High-intensity effort targeting maximal oxygen uptake and aerobic power. |
| 6 | Anaerobic capacity | 121–150% | Very high intensity in short bursts. Improves tolerance for high power and sprinting. |
| 7 | Neuromuscular power | > 150% | Maximal, very short sprints that build raw power and speed. |
Functional Threshold Power (FTP) test
FTP is the highest average power you can sustain for about one hour. It is the benchmark for setting personal training zones and tracking improvement. Two common tests are below, each requiring maximal effort after a thorough warm-up.
20-minute test
- Warm-up: 15–20 minutes easy spinning with a few short, high-cadence bursts.
- Pre-test effort: 5 minutes at high intensity (zone 5/6), then 5–10 minutes easy (zone 1/2).
- Main set: 20 minutes all-out, the highest sustainable average power.
- Cool-down: 10–15 minutes easy spinning.
- Calculation: multiply the 20-minute average power by 0.95.
8-minute test
- Warm-up: 15–20 minutes easy spinning with a few short, high-cadence bursts.
- Main set: 5 min high intensity (zone 5/6), 10 min easy, 8 min all-out, 10–15 min easy, 8 min all-out.
- Cool-down: 10–15 minutes easy spinning.
- Calculation: multiply the better 8-minute average power (or the average of both) by 0.90.
Download your power zone worksheet
Your seven power zones are calculated from your FTP. Use the zone training worksheet to enter your numbers and get every zone worked out for you.