Cycling Power Zones: How to Train by FTP for Better Results

Cycling computers have evolved from simple speedometers to sophisticated training tools. Understanding power zones can transform your training effectiveness.

Quick Answer: Power zones divide your cycling output into 7 levels based on Functional Threshold Power (FTP). Training in specific zones targets different fitness adaptations, from recovery rides to sprint intervals.

Understanding FTP

Functional Threshold Power represents the maximum wattage you can sustain for one hour. This number becomes the foundation for calculating your power zones. Most cyclists determine FTP through a 20-minute all-out test, then multiply the average power by 0.95.

The 7 Power Zones Explained

• Zone 1 (Active Recovery): Below 55% FTP – Easy spinning for recovery days
• Zone 2 (Endurance): 56-75% FTP – Base building and fat burning
• Zone 3 (Tempo): 76-90% FTP – Sustainable pace for long rides
• Zone 4 (Lactate Threshold): 91-105% FTP – Race pace efforts
• Zone 5 (VO2 Max): 106-120% FTP – Hard 3-8 minute intervals
• Zone 6 (Anaerobic): 121-150% FTP – Short high-intensity bursts
• Zone 7 (Neuromuscular): Above 150% FTP – Maximum sprint power

Training with Power Zones

Structured training plans prescribe specific time in each zone. Beginners typically spend 80% of training time in Zones 1-2, building aerobic base before adding intensity. Advanced riders incorporate more Zone 4-5 work to push lactate threshold higher.

Power meters provide instant feedback during workouts. Unlike heart rate, which lags behind effort changes, power data reflects your current output immediately. This precision helps maintain proper intensity during intervals.

Common Training Mistakes

Many cyclists ride too hard on easy days and too easy on hard days. Power zones eliminate guesswork, ensuring recovery rides stay truly easy while interval sessions deliver the intended stimulus.

Start by testing your FTP every 6-8 weeks. As fitness improves, your zones will increase. Recalculating zones prevents training with outdated numbers that no longer challenge your current fitness level.

Track Your Power Zones

A cycling computer makes tracking power zones and FTP easier. The Garmin Edge 1040 is the premium choice for serious cyclists:

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