Training Tools
Enter your FTP and get personalized training zones with practical guidance for every ride.
Enter your FTP above to see your personalized training zones.
Keep your power in Zone 2 for the majority of the ride. Resist the urge to push into Zone 3 on climbs. Endurance rides build your aerobic base, teach your body to burn fat efficiently, and prepare you for longer events.
Use Zone 4 and Zone 5 for structured interval work. A classic session: warm up 15 minutes in Zone 2, then do 4 x 8 minutes in Zone 4 with 4 minutes recovery in Zone 1 between efforts. Cool down 10 minutes in Zone 1.
Stay in Zone 1. If you feel tempted to push harder, do not. Recovery rides are not about fitness. They are about letting your body adapt to the hard work you already did.
Retest your FTP every 6-8 weeks or when training feels noticeably easier. Use a 20-minute all-out effort and multiply by 0.95. Many apps (Zwift, TrainerRoad, Wahoo SYSTM) have built-in FTP tests.
Garmin: Settings > User Profile > Power Zones. Wahoo ELEMNT: Companion app > Profile > Power Zones. Zwift: Settings > Profile > FTP. TrainingPeaks: Settings > Zones > Power, select Coggan Classic for 7-zone model.
Indoor power often feels harder at the same watts due to less cooling, no terrain variation, and psychological factors. Some cyclists reduce indoor FTP by 5-10%. Adjust if your indoor sessions feel unsustainable at the prescribed zones.
Power zones are estimates based on your FTP value. They work best when your FTP is accurately tested. Adjust based on fatigue, altitude, heat, illness, and training phase. Use them as guidelines, not rigid rules.
