1. What is British Cycling Power Zoning?

The British Cycling power zone system divides training intensity into 7 distinct zones based on percentages of your Functional Threshold Power (FTP). This system helps cyclists train at specific intensities to target different physiological adaptations.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( FTP \) — Functional Threshold Power in watts
• \( Z \) — Zone multiplier (percentage range)

British Cycling Power Zones:

• Zone 1: 50-60% FTP (Active Recovery)
• Zone 2: 60-75% FTP (Endurance)
• Zone 3: 75-85% FTP (Tempo)
• Zone 4: 85-95% FTP (Threshold)
• Zone 5: 95-105% FTP (VO2 Max)
• Zone 6: 105-120% FTP (Anaerobic Capacity)
• Zone 7: 120-150% FTP (Neuromuscular Power)

3. Importance of Power Zones

Details: Training in specific power zones allows cyclists to target different energy systems, improve efficiency, and track progress. Each zone produces distinct physiological adaptations.

4. Using the Calculator

Tips: Enter your current FTP in watts and select the zone you want to calculate. Your FTP should be updated regularly (every 4-6 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 time trial, but a 20-minute test (95% of average power) is commonly used.

Q2: Are these zones the same as heart rate zones?
A: No, power zones are more precise as they measure actual work output, while HR zones can be affected by many external factors.

Q3: How often should I train in each zone?
A: Depends on goals. Most training (80%) should be in Zones 1-2, with 20% in higher zones for intensity.

Q4: Do these zones apply to indoor cycling?
A: Yes, power zones are especially useful for indoor training where terrain doesn't vary.

Q5: Should I use power or perceived exertion?
A: Power is objective, but RPE (Rate of Perceived Exertion) is still valuable, especially when fatigued or in variable conditions.