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Your personalized training zones for optimal performance
Training zones are intensity ranges that help you train more effectively. Heart rate zones are based on your maximum heart rate, while power zones are calculated from your Functional Threshold Power (FTP). Training in different zones targets specific physiological adaptations to improve your cycling performance.
Set your FTP and Max Heart Rate in your profile to see personalized training zones
Train at the right intensity based on your cardiovascular capacity. Each zone targets specific fitness adaptations.
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Train with precision using power-based zones. These zones are calculated from your FTP and provide the most accurate training targets.
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Learn how to effectively use each training zone to reach your cycling goals
Very light intensity for active recovery. Focus on easy spinning and improving pedal technique. You should be able to carry on a conversation easily.
Sustainable aerobic pace for building your engine. The foundation of all cycling fitness. Should feel comfortable for hours.
Comfortably hard pace that improves muscular endurance. Breathing becomes more noticeable but still controlled.
Hard sustainable effort around your FTP. This is where the magic happens for improving your power output and racing ability.
Very hard efforts that improve your aerobic capacity. Short intervals with significant rest periods. Breathing is very hard.
Severe intensity efforts above VO2 Max. Use sparingly for peak performance and developing maximum power production.
Maximum intensity efforts lasting seconds. Develops explosive power and neuromuscular strength for competitive racing.