1. What Are Cycling Power Zones?

Power zones are ranges of cycling power output (in watts) that correspond to different physiological responses and training effects. They are based on your Functional Threshold Power (FTP), which is the highest power you can sustain for approximately one hour.

2. How Power Zones Are Calculated

Power zones are calculated as percentages of your FTP:

3. Importance of Power Zones

Details: Training with power zones allows cyclists to target specific physiological adaptations, optimize training time, and avoid overtraining. Each zone produces different training effects and should be used for specific purposes in a periodized training plan.

4. Using the Calculator

Tips: Enter your current FTP in watts. The calculator will show your personalized power ranges for each training zone. FTP should be retested every 4-8 weeks as fitness changes.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my FTP?
A: The most accurate method is a 60-minute maximal effort time trial. A 20-minute test (with result multiplied by 0.95) is a common alternative.

Q2: Do power zones vary between individuals?
A: While the percentage ranges are standard, individual physiology may require slight adjustments based on testing and experience.

Q3: How often should I train in each zone?
A: This depends on your training goals, but typically 80% of training should be in Zones 1-2, with 20% in higher zones for intensity.

Q4: Are power zones the same for running?
A: No, running power zones use different percentage ranges due to biomechanical differences.

Q5: Should I use power zones or heart rate zones?
A: Power zones are more immediate and less affected by external factors, but combining both provides the most complete picture.