What are the cycling training zones?

Do you hear your fellow cyclists talk about their training zones, and wonder just what the heck zone 2 is, and why they do it all the time? Training zones are intensity regions that correspond to physiological processes happening inside the body. Cyclists can use training zones to target specific adaptations, whether that is focusing on your endurance, your ability to ride just below or at your threshold for periods of time, or your sprint.

Over the years, there have been various forms of “zone” training, ranging from terms like “easy” or “recovery” to “threshold” and “tempo” but the most popular protocol is the 7-zone system which was created by Dr. Andrew Coggan.

How much can I realistically increase my FTP this season?

You can use the system as a guide to figure out how hard you’re going to ride, along with how long.

The zones represent a proportion of your Functional Threshold Power (FTP). An FTP test will determine the value, and then you can use that number to match which workout you are hoping to do, what you need to achieve, in which zone.

Zone 1

Zone 1 is active recovery, and relies on the aerobic system and type I muscle fibers. It promotes benefits like improved circulation, lymph flow, and nutrient transport. It’s ideal to clear muscle waste products. That means an easy spin on the trainer, or coffee shop ride.

This corresponds to less than 55 per cent of your FTP.

Zone 2

Zone 2, or “endurance”, is designed for sustained efforts, so think of long-distance races at a low pace. Leg fatigue is moderate, and breathing should be regular, and casual conversation is possible. This zone allows for daily training sessions. It’s the ride with your training partner when you head out for a long one, side by side, chatting about life, sports, and the best kind of pasta. This ride should be done at 55 to 75 per cent of your FTP.

Zone 3

Zone 3, or “tempo” in cycling places a greater emphasis on the aerobic system compared to the previous training zones. The heightened intensity, ranging from moderate to high, necessitates medium-to-long duration workouts for desired adaptations. These workouts may span from medium rides to extended intervals, promoting muscular endurance.

In Zone 3, cyclists experience enhanced muscular endurance, enabling them to sustain strength over extended periods despite the energy demands of their training. Additional benefits include improvements in FTP and Lactate Threshold, along with an…