Cycling Power Zones are training intensity levels based on your Functional Threshold Power (FTP) — the maximum average power (in watts) you can sustain for about an hour. These zones help structure your workouts to target specific physiological adaptations like endurance, strength, or anaerobic capacity.
There are typically 7 power zones, each representing a percentage range of your FTP:
Zone 1 (Active Recovery): <55% FTP
Zone 2 (Endurance): 56–75% FTP
Zone 3 (Tempo): 76–90% FTP
Zone 4 (Threshold): 91–105% FTP
Zone 5 (VO2 Max): 106–120% FTP
Zone 6 (Anaerobic Capacity): 121–150% FTP
Zone 7 (Neuromuscular Power): Max effort, short bursts
Using power zones allows you to train with precision, adjust efforts based on real-time feedback, and monitor improvements over time. For variable rides with surges and climbs, Normalized Power (NP) pairs with your power zones to give a more accurate picture of how hard your session actually was. Unlike heart rate, power responds instantly and isn’t affected by sleep, stress, or hydration.
For beginners, focusing on Zones 2 and 3 helps build aerobic base and consistency. As you progress, incorporating higher zones helps improve speed and race performance. A structured plan built around power zones leads to smarter training and faster gains.
To turn your own FTP into these seven zones in watts, use the FTP calculator.
If you ride without a power meter, the same five-zone structure works from your pulse instead. Our heart rate zones calculator builds them from either your maximum heart rate or your threshold.