Power Zones

Power Zones

What it is
Power zones are bands of effort based on how many watts you’re putting out on the bike. They’re usually set as percentages of a benchmark like your FTP (Functional Threshold Power) so you can turn “ride kind of hard” into clear, repeatable targets.

ELI5 version
Think of power zones like gears for your engine:

• Zone 1 – Easy: All-day cruise. Conversation is effortless.
• Zone 2 – Endurance: Comfortable but purposeful. You could talk in full sentences.
• Zone 3 – Tempo: “Comfortably hard.” Talking in short phrases.
• Zone 4 – Threshold: Just below/around your max sustainable 40–60 min effort. Talking is tough.
• Zone 5 – VO₂ Max: Very hard, short efforts. You’re breathing fire.
• Zone 6 – Anaerobic: All-out bursts of a few seconds to ~1 min.
• Zone 7 – Sprint/Neuromuscular (if used): Maximal, explosive sprints.

Each zone is defined as a % of FTP (or similar benchmark), e.g. Zone 2 might be ~55–75% of FTP, Zone 4 around ~95–105%, etc. Exact cutoffs depend on the system you use, the idea is what matters.

Why it matters

• Gives structure to your training: you know exactly how hard “easy,” “steady,” and “hard” should be.
• Helps control fatigue: you can cap rides in endurance zones instead of drifting too hard.
• Matches workouts to goals:
  • More Zone 2–3 → endurance & durability
  • More Zone 4–5 → threshold & VO₂ gains
  • Zone 6–7 → high-end punch and sprint

Practical use

• Do a test (e.g. FTP test), set your zones in your head unit/app, and follow the numbers instead of guessing by feel.
• On endurance days, keep most of your ride in Zone 2.
• On interval days, your work intervals target specific higher zones, with recovery back in Zone 1–2.
• Re-test every 6–10 weeks, as directed by your coach, or after big fitness changes so zones stay accurate (especially after time off the bike).