Power Zones
FTP-based training zones in the same visual language as the rest of the app.
FTP
20 min power × 0.95250W
Classic 7-zone model by Dr. Andrew Coggan, widely used in cycling training
Zone Table
Based on 250W using Coggan (7 zones).
| Zone | Name | Power | % FTP |
|---|---|---|---|
Z1 | Active Recovery Very easy spinning, recovery | 0 - 138W | 0% - 55% |
Z2 | Endurance All-day pace, fat burning | 140 - 188W | 56% - 75% |
Z3 | Tempo Moderate effort, sustainable for hours | 190 - 225W | 76% - 90% |
Z4 | Threshold Hard effort, sustainable ~1 hour | 228 - 263W | 91% - 105% |
Z5 | VO2max Very hard, 3-8 minute efforts | 265 - 300W | 106% - 120% |
Z6 | Anaerobic Extremely hard, 30s-2min efforts | 303 - 375W | 121% - 150% |
Z7 | Neuromuscular Maximal sprints, <30 seconds | 378 - ∞W | 151% - ∞ |
Distribution
Relative width by percentage range.
Z1
Z2
Z3
Z4
Z5
Z6
Z7
Active Recovery
Z1Endurance
Z2Tempo
Z3Threshold
Z4VO2max
Z5Anaerobic
Z6Neuromuscular
Z7Quick Read
What the bands are for.
Lower zones are recovery and endurance work. Middle zones handle tempo and threshold. Upper zones are VO2max, anaerobic work, and sprint efforts.
The method changes the boundaries, not the idea: use the model your coach or training ecosystem already follows.