1. What are Cycling Power Zones?

Power zones are ranges of power output (in watts) that correspond to different levels of exercise intensity. They are based on your Functional Threshold Power (FTP), which is the highest average power you can sustain for one hour.

2. How Does the Calculator Work?

The calculator uses the power zone formula:

Where:

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

Standard Power Zones:

• Zone 1 (Active Recovery): 55% of FTP
• Zone 2 (Endurance): 75% of FTP
• Zone 3 (Tempo): 90% of FTP
• Zone 4 (Threshold): 105% of FTP
• Zone 5 (VO2 Max): 120% of FTP
• Zone 6 (Anaerobic): 150% of FTP

3. Importance of Power Zones

Details: Training with power zones allows cyclists to target specific physiological adaptations, optimize workouts, and track progress more precisely than using heart rate alone.

4. Using the Calculator

Tips: Enter your current FTP in watts and select the power zone you want to calculate. Your FTP should be updated regularly (every 4-6 weeks) as your fitness changes.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my FTP?
A: The most accurate method is a 60-minute maximal effort test. A 20-minute test (with result multiplied by 0.95) is a common alternative.

Q2: Are power zones the same for everyone?
A: While the percentage ranges are standard, the actual wattage values are individual based on each cyclist's FTP.

Q3: How often should I train in each zone?
A: Training distribution depends on goals. Endurance athletes spend more time in Zones 2-3, while competitive cyclists incorporate more Zone 4-5 work.

Q4: Can I use power zones for indoor training?
A: Yes, power zones are especially useful for structured indoor training on smart trainers or stationary bikes with power meters.

Q5: How does this compare to heart rate zones?
A: Power zones provide instant feedback on effort, while heart rate zones lag and can be affected by factors like fatigue and temperature.