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Training zones

Calculate power zones from FTP and simple heart-rate zones from HRmax. Power is better for intervals; heart rate is useful for long efforts and fatigue control.

Power zones

W
Z1
Active recovery
0–55% FTP
0–110 W
Very easy riding between sessions or after a hard block.
Feel: Conversation is easy; no strain.
Z2
Endurance
56–75% FTP
112–150 W
Aerobic base and long steady rides.
Feel: Controlled, full sentences, sustainable.
Z3
Tempo
76–90% FTP
152–180 W
Harder endurance, useful on long climbs and gravel rides.
Feel: Heavier breathing, still controlled.
Z4
Threshold
91–105% FTP
182–210 W
Around FTP, classic threshold intervals.
Feel: Short answers, full focus.
Z5
VO2max
106–120% FTP
212–240 W
Short intervals that target high oxygen uptake.
Feel: Very hard; breathing runs away quickly.
Z6
Anaerobic
121–150% FTP
242–300 W
Attacks, short steep ramps and 30-second to 2-minute efforts.
Feel: Leg burn and fast fatigue.
Z7
Sprint
151–300% FTP
302–600 W
Neuromuscular power, all-out efforts for a few seconds.
Feel: Full gas, not sustainable.

FTP (Functional Threshold Power): FTP is threshold power: roughly the highest power you can hold for about an hour. A common field test is 20 minutes hard, then average power multiplied by 0.95.

Heart-rate zones

bpm
Z1
Warm-up / recovery
50–60% HRmax
90–108 bpm
Very easy: warm-up, cool-down or recovery day.
Z2
Light / endurance
60–70% HRmax
108–126 bpm
Base endurance and long rides without accumulating fatigue too fast.
Z3
Aerobic / tempo
70–80% HRmax
126–144 bpm
Stronger aerobic pace; useful, but easy to overdo.
Z4
Threshold
80–90% HRmax
144–162 bpm
High intensity for intervals and hard climbs.
Z5
Max / VO2
90–100% HRmax
162–180 bpm
Short efforts with high system stress.

HRmax: The best HRmax comes from a test or race data. Age formulas are only estimates and can miss by more than ten beats. These zones use percentage of HRmax, not the Karvonen heart-rate reserve method.

Power vs heart rate: Power shows what you do at the pedals; heart rate shows how your body responds. Power reacts immediately, while heart rate usually lags.

In MTB and enduro, heart rate can be more useful for overall load because handling, bursts and descents do not always show up well in average power.

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