Power zones
FTP-based training zones in the same visual language as the rest of the app.
Classic 7-zone model by Dr. Andrew Coggan, widely used in cycling training
Your threshold zone
228–263 W
Z4 Threshold at FTP 250 W · Coggan (7 zones)
Endurance 140–188 W
Sweet spot 220–235 W
Zone table
Based on 250 W using Coggan (7 zones)
- Z1Active Recovery0 - 138 W
0 - 55 % FTP · Very easy spinning, recovery
- Z2Endurance140 - 188 W
56 - 75 % FTP · All-day pace, fat burning
- Z3Tempo190 - 225 W
76 - 90 % FTP · Moderate effort, sustainable for hours
- Z4Threshold228 - 263 W
91 - 105 % FTP · Hard effort, sustainable ~1 hour
- Z5VO2max265 - 300 W
106 - 120 % FTP · Very hard, 3-8 minute efforts
- Z6Anaerobic303 - 375 W
121 - 150 % FTP · Extremely hard, 30s-2min efforts
- Z7Neuromuscular378 - ∞ W
151 - ∞ % FTP · Maximal sprints, <30 seconds
Distribution
Relative width by percentage range.
Quick read
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.
Your workouts and plan use these zones. Change FTP once, every target updates.
TrainCraft training
Prepare for a goal or an event
Read training guides by goal and preparation roadmaps for cycling events, and use free structured workouts with .zwo export. Training plans are part of PRO. Adaptive plan changes that you review and apply are part of PRO AI.