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What Are Cycling Power Zones?
Cycling power zones are ranges of wattage output that correspond to different physiological training intensities. Developed by Dr. Andrew Coggan and Hunter Allen, the 7-zone model is the most widely used system in competitive cycling. Each zone targets specific energy systems and adaptations, enabling riders to train with precision rather than guesswork.
Power zones are based on your Functional Threshold Power (FTP), the maximum average power you can sustain for approximately one hour. By expressing training intensities as percentages of FTP, you can ensure consistent and progressive training regardless of external conditions like wind, terrain, or temperature that affect speed and heart rate.
Coggan Power Zone Model
| Zone | Name | % of FTP | Description |
|---|---|---|---|
| Z1 | Active Recovery | <55% | Very easy spinning |
| Z2 | Endurance | 56-75% | All-day pace |
| Z3 | Tempo | 76-90% | Brisk but sustainable |
| Z4 | Threshold | 91-105% | Race pace, 20-60 min |
| Z5 | VO2max | 106-120% | 3-8 min intervals |
| Z6 | Anaerobic | 121-150% | 30s-2 min intervals |
| Z7 | Neuromuscular | >150% | Max sprints <30s |
All 7 Zones Explained
- Z1 Active Recovery: Used for warm-up, cool-down, and recovery rides. Should feel almost effortless.
- Z2 Endurance: The foundation of all training. Long rides in this zone build aerobic capacity and fat-burning efficiency.
- Z3 Tempo: "Sweet spot" lower range. Sustainable for 1-3 hours. Improves muscular endurance.
- Z4 Threshold: Training at or near FTP. Raises your lactate threshold, the key to getting faster.
- Z5 VO2max: Short, intense intervals that improve maximum oxygen uptake capacity.
How to Test Your FTP
The standard FTP test is a 20-minute all-out time trial. After a thorough warm-up including some high-intensity efforts, ride as hard as you can sustain for exactly 20 minutes. Multiply your average power by 0.95 to estimate your one-hour FTP. Retest every 6-8 weeks to track progress.
Frequently Asked Questions
What is a good FTP for a recreational cyclist?
For recreational cyclists, an FTP of 2.5-3.5 W/kg is typical. Competitive amateurs range from 3.5-4.5 W/kg. Professional riders are typically 5.5-6.5 W/kg. FTP improves with consistent structured training over months and years.
How often should I retest my FTP?
Every 6-8 weeks is ideal, or whenever your current zones feel too easy. If you can comfortably ride in Zone 4 for extended periods without difficulty, your FTP has likely increased and zones need updating.
Can I use a ramp test instead of a 20-minute test?
Yes. Ramp tests are popular because they are shorter and less mentally demanding. However, they may overestimate FTP for athletes with strong anaerobic capacity. The 20-minute test remains the gold standard for accuracy.