Training Zones
Training zones divide exercise intensity into categories for targeted training. Learn about power zones, heart rate zones, and how to use them for cycling and running.
Quick Answer
Training Zones — are intensity categories based on power output or heart rate, typically numbered 1-7 (or 1-5). Each zone targets different physiological adaptations, from recovery (Zone 1) to maximum sprinting (Zone 7).
What Are Training Zones?
Training zones divide exercise intensity into distinct categories. Each zone produces different physiological adaptations, allowing athletes to train specific energy systems effectively.
For cyclists, zones are based on percentage of FTP. For runners, zones are based on heart rate or pace relative to threshold pace.
Use our Cycling Training Zone Calculator to find your personal zones.
The 7-Zone Power Model
The most common cycling power zone system, developed by Dr. Andrew Coggan:
| Zone | Name | % of FTP | Purpose |
|---|---|---|---|
| 1 | Active Recovery | < 55% | Recovery, blood flow |
| 2 | Endurance | 56-75% | Aerobic base, fat burning |
| 3 | Tempo | 76-90% | Muscular endurance |
| 4 | Threshold | 91-105% | FTP improvement |
| 5 | VO2 Max | 106-120% | Aerobic capacity |
| 6 | Anaerobic | 121-150% | Anaerobic power |
| 7 | Neuromuscular | Maximum | Sprinting, peak power |
Learn more about each zone in our FTP Training Zones Explained guide.
Zone Characteristics
Zone 1: Active Recovery
- Very easy effort, can talk easily
- Promotes blood flow and recovery
- Used between hard efforts or on rest days
Zone 2: Endurance
- Comfortable, sustainable effort
- Primary zone for building aerobic base
- Should comprise 80% of training volume
- See our Zone 2 Training Guide
Zone 3: Tempo
- "Comfortably hard" effort
- Improves muscular endurance
- Often called "no man's land"—too hard for easy, too easy for hard
Zone 4: Threshold
- Race pace for ~1 hour efforts
- Key zone for improving FTP
- Hard but sustainable with concentration
Zone 5: VO2 Max
- Very hard, 3-8 minute efforts
- Improves maximum oxygen uptake
- Burns significantly and requires recovery
Zone 6: Anaerobic
- Near-maximum efforts, 30 seconds to 2 minutes
- Builds anaerobic capacity
- Used for attacks and short climbs
Zone 7: Neuromuscular
- Maximum sprints, < 30 seconds
- Develops peak power and sprint speed
- Requires full recovery between efforts
The Sweet Spot Zone
Sweet spot training sits between Zones 3 and 4 (88-94% of FTP):
| Zone | % of FTP | Stress Level |
|---|---|---|
| Tempo | 76-90% | Moderate |
| Sweet Spot | 88-94% | High benefit, moderate stress |
| Threshold | 91-105% | Very high |
Sweet spot provides most of threshold's benefits with less fatigue, making it ideal for FTP improvement.
5-Zone Heart Rate Model
A simpler alternative often used by runners:
| Zone | % of Max HR | Description |
|---|---|---|
| 1 | 50-60% | Very easy, recovery |
| 2 | 60-70% | Easy, conversational |
| 3 | 70-80% | Moderate, steady state |
| 4 | 80-90% | Hard, tempo/threshold |
| 5 | 90-100% | Maximum effort |
Use our Zone 2 Heart Rate Calculator for heart rate-based zones.
Zone Distribution: The 80/20 Rule
Research shows optimal training follows approximately:
| Intensity | % of Training Time |
|---|---|
| Easy (Zones 1-2) | 80% |
| Hard (Zones 4-7) | 20% |
Most recreational athletes train too much in Zone 3, which creates fatigue without optimal adaptations. Learn about the Benefits of Zone 2 Training.
Power Zones vs Heart Rate Zones
| Factor | Power Zones | Heart Rate Zones |
|---|---|---|
| Response time | Instant | 30-60 second lag |
| Accuracy | Very high | Varies with conditions |
| Equipment cost | Higher | Lower |
| Affected by fatigue | No | Yes (cardiac drift) |
| Indoor/outdoor | Consistent | Can vary |
Power is preferred for cycling because it's instant and objective. Heart rate is useful for running and when power meters aren't available.
Common Questions
How often should I update my zones?
Update zones when you retest FTP—typically every 4-8 weeks. If workouts feel significantly easier or harder than prescribed, it may be time to retest.
Why do my zones feel wrong?
Common reasons:
- FTP test was inaccurate (too fresh or too fatigued)
- Different indoor/outdoor FTP values
- Heart rate zones need individual adjustment
- Fitness has changed since last test
Should I train in Zone 3?
Zone 3 has its place, particularly for muscular endurance, but shouldn't dominate training. The "no man's land" criticism applies when Zone 3 replaces both proper easy (Zone 2) and hard (Zone 4+) work.
Which zones burn the most fat?
Zone 2 has the highest percentage of fat oxidation, but higher zones burn more total calories. For weight loss, total energy expenditure matters more than fat burning zone.