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Explanation of the zones

Zone 1 (Z1), RECOVERY

Intensity: < 55 % of your FTP

Light pedaling or low pedal pressure: Very low-intensity exercise. It requires no special attention to maintain the pace and allows for easy conversation. This zone is generally used for active and easy recovery after intense training sessions (or competitions), between interval efforts, or for a moment of relaxation.

Zone 2 (Z2), ENDURANCE TRAINING

Intensity: 55–70 % of your FTP

The endurance zone, often referred to as Zone 2, is a fundamental training intensity for cyclists, generally ranging from 55 to 70 % of functional threshold power (FTP). This zone is characterized by a moderate and steady effort that can be sustained over long periods. Training in Zone 2 primarily targets the aerobic system, significantly improving cardiovascular efficiency and increasing the density and function of mitochondria—the cells’ powerhouses. Mitochondria are responsible for producing the energy needed for sustained exertion. By increasing their number and efficiency, cyclists improve their ability to use fat as an energy source, thereby conserving their glycogen stores. This adaptation is crucial for endurance, allowing cyclists to cover longer distances at a steady pace while reducing fatigue and improving their overall metabolic health.

Zone 3 (Z3), maximum fat oxidation

Intensity: 75–83% of your FTP (%)

The maximum fat oxidation zone corresponds to the exercise intensity at which the body maximizes fat oxidation—that is, the rate at which it burns fat as fuel. For competitive cyclists, training in this zone is essential for improving endurance and metabolic efficiency. This zone is generally at a moderate intensity, often between 75 and 83 % of FTP, but may vary depending on fitness level. In this zone, the body primarily uses its fat reserves rather than carbohydrates as an energy source. By incorporating training in the maximum energy expenditure zone (Fat Max Zone) into their program, cyclists can improve their endurance, delay glycogen depletion, and maintain a more stable energy supply during long rides and races. Understanding and utilizing this zone helps improve endurance performance and overall energy management.

Zone 4 (Z4), AEROBIC CAPACITY (TEMPO or «Optimal Effort Zone»)

Intensity: 87–95% of your FTP (%)

This type of training improves aerobic fitness, power, strength, and blood circulation. It is often combined with Zone 2 training. It could be described as a «comfortably hard» effort. You are working and you feel it. It is particularly effective for improving the ability to sustain moderately intense efforts over prolonged periods, which is essential for racing situations such as breakaways, sustained climbs, and time trials. Regularly incorporating Sweet Spot training sessions into a training plan helps cyclists become stronger and more enduring, thereby optimizing their performance while minimizing the risk of overtraining.

Zone 5 (Z5), LACTATE THRESHOLD (FTP)

Intensity: 96–105 % of your FTP

The lactate threshold zone, generally around 96–105 % of functional threshold power (FTP), represents a crucial training intensity for competition. Cyclists. This zone represents the intensity at which lactate begins to accumulate in the blood faster than it can be cleared, marking a transition from primarily aerobic energy production to anaerobic metabolism. Training in the lactate threshold zone improves the body’s ability to sustain high-intensity efforts by optimizing lactate removal and buffering capacity, thereby delaying the onset of fatigue. Regularly incorporating lactate threshold workouts helps cyclists increase their threshold power, allowing them to maintain higher speeds and intensities for longer periods—which is crucial for competition performance.

Zone 6 @Z6, VO2

Intensity: 130–150, % of your FTP

This is one of the most intense types of training, an effort you can sustain for about 3 to 8 minutes. Your legs will burn as you pedal forward and you will be out of breath. Although very intense, this type of training helps train your heart to quickly supply blood to the areas of the body that need it, thereby making you more efficient. Cyclist and competitor.

Zone 7 @Z7, NEUROMUSCULAR POWER

Intensity: +200 % of your FTP

Very short, very high-intensity efforts (e.g., jumps, stationary starts, short sprints) that generally place greater demands on the musculoskeletal system than on the metabolic system. Power can be used as a reference point, but only in comparison to previous similar efforts.