Cycling training zones divide effort into bands based on a percentage of FTP, from Zone 1 (recovery) through Zone 7 (sprints). Training in the right zone for each session type is the foundation of effective power-based cycling.
Who this is for
Cyclists using a power meter or smart trainer who want to structure intervals and endurance rides with precision.
Zone reference table
Standard 7-zone model (Coggan/Allen):
| Zone | Name | % FTP | Example session |
|---|---|---|---|
| Z1 | Active Recovery | < 55% | 30 min easy spin |
| Z2 | Endurance | 56–75% | 2–4 h steady ride |
| Z3 | Tempo | 76–90% | 3 × 15 min tempo |
| Z4 | Threshold | 91–105% | 2 × 20 min FTP |
| Z5 | VO2 Max | 106–120% | 5 × 3 min hard |
| Z6 | Anaerobic | 121–150% | 8 × 1 min sprints |
| Z7 | Neuromuscular | > 150% | 6 × 10 sec sprints |
Polarized distribution
Research on elite endurance athletes suggests roughly 80% of training time in Zones 1–2 and 20% in Zones 4–6.
Zone 3 (tempo) is productive in moderation but should not dominate your week.
Sample polarized week
- Mon: Rest
- Tue: Z5 intervals (60 min total, 20 min hard)
- Wed: Z1 recovery (45 min)
- Thu: Z4 threshold (75 min)
- Sat: Z2 long ride (3 h)
- Sun: Z1 easy (30 min)
Common mistakes
- Riding Zone 3 for every session — the 'moderate intensity trap'.
- Ignoring Zone 1 recovery between hard days.
- Using stale FTP — zones drift as fitness changes.
Sources
Using Vo2Max
Vo2Max generates zone-specific workouts — from recovery spins to VO2 intervals — calibrated to your FTP and weekly schedule.
Related guides
Fundamentals
What Is FTP (Functional Threshold Power)?
FTP is the highest power you can sustain for about an hour. Learn how to test FTP, set training zones, and use FTP for structured cycling plans.Cycling
Sweet Spot Training for Cyclists
Sweet spot training (~88–93% FTP) builds threshold fitness efficiently. Workout examples, weekly dosage, and how to combine with endurance rides.Cycling
VO2 Max Intervals for Cycling
VO2 max intervals (106–120% FTP) raise aerobic ceiling. Session formats, recovery ratios, and how to fit VO2 work into a periodized cycling plan.Cycling
Cycling Base Training Phase Guide
The cycling base phase builds aerobic fitness with high Zone 2 volume. Duration, weekly structure, and when to transition to build phase training.
Frequently asked questions
What zone should I ride most of the time?
Zone 2 endurance should make up the majority of your weekly hours for most training phases.
What is sweet spot training?
Sweet spot is high Zone 3 / low Zone 4 (~88–93% FTP) — productive for time-crunched athletes. See our sweet spot guide.
Do I need a power meter for zones?
Power is most precise. Heart rate zones work but lag behind effort changes.
How do zones relate to TSS?
Higher zones generate more TSS per minute. Zone 2 rides accumulate TSS slowly; Zone 5 intervals spike it quickly.