WHO THIS IS FOR
IS THIS YOU?
The rider new to training zones
You have an FTP number and want to know precisely where each training intensity sits in watts.
The rider confused by different zone systems
You've seen 5-zone, 6-zone, and 7-zone systems and want to understand how they relate.
THE ROADMAN VIEW
The Roadman view
The confusion around training zones is almost entirely a labelling problem. Different coaches, platforms, and countries use different numbers of zones — British Cycling uses a 7-zone system, Coggan's classic model uses 7 zones, TrainingPeaks uses 7, Zwift sometimes shows 5, and then there's the polarised 3-zone model that Seiler works with. They are all trying to describe the same underlying physiology. The zones are just boundaries drawn around a continuous spectrum of effort.
What matters practically is knowing the physiology of the key zones. Zone 2 (roughly 56–75% FTP) is where aerobic base is built — the mitochondrial density and fat oxidation that everything else stands on. Zone 4 (threshold, 91–105% FTP) is where FTP is directly built. Zone 5 (VO2max, 106–120% FTP) is where the ceiling above threshold gets lifted. Everything else is either active recovery (zone 1), tempo work (zone 3), or high-end sprint and anaerobic work (zones 6–7).
The practical prescription, which Dan Lorang and Joe Friel both converge on, is that most productive amateur training sits in three zones: easy zone 2 for the majority of time, targeted zone 4 threshold intervals once a week, and zone 5 VO2max once a week. Zones 1, 3, 6, and 7 all have their place, but if you are time-crunched and want to build FTP efficiently, the three-zone framework is what actually works.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Joe FrielAuthor of The Cyclist's Training Bible; co-founder of TrainingPeaks
The 7-zone power model is the gold standard for precision training prescription. Each zone corresponds to a distinct physiological response. Zone 4 (threshold) and Zone 5 (VO2max) are the primary FTP-building zones for trained cyclists; Zone 2 provides the aerobic base on which interval training can operate.
Hear it: Joe Friel's Cycling Training Plan Structure | Roadman Cycling - Professor Stephen SeilerExercise physiologist, University of Agder; polarised-training researcher
From a polarised perspective, the multi-zone models can be simplified: below the first ventilatory threshold (roughly Zone 2 and below) is easy; above the second ventilatory threshold (roughly Zone 5 and above) is hard; everything between is the grey zone. The practical lesson is not that zones are wrong, but that the easy zone needs to be genuinely easy — lower than most amateurs actually ride.
Hear it: 80/20 Training to Ride Faster | Dr Stephen Seiler
PRACTICAL APPLICATION
DO THIS WEEK
Calculate your zones from your current FTP
Take your FTP and multiply: Zone 2 = FTP × 0.56–0.75. Zone 4 = FTP × 0.91–1.05. Zone 5 = FTP × 1.06–1.20. For a 250 W FTP: Zone 2 = 140–188 W, Zone 4 = 228–263 W, Zone 5 = 265–300 W. Use the FTP Zone Calculator to generate all seven zones instantly.
Build your week around zones 2, 4, and 5
The most productive structure for most amateur cyclists: 3–4 rides in zone 2 (60–90 min each), one zone 4 threshold session (2×20 min), and one zone 5 VO2max session (5×4 min). Everything else genuinely easy. This three-zone prescription produces consistent FTP gains for 6–10 months in most structured beginners.
Verify your easy rides are actually in zone 2
If your easy rides are hitting zone 3 (76–90% FTP), you are in the grey zone. Zone 3 is not 'easier threshold' — it is genuinely the least productive training intensity for most structured athletes. Slow down until you are below 75% FTP before calling a ride zone 2.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKERiding most sessions in zone 3 (tempo) because it 'feels like training'.
FIXZone 3 is the grey zone: hard enough to accumulate fatigue, not hard enough to drive strong adaptation. It crowds out both the easy sessions needed for recovery and the hard sessions that build the ceiling.
MISTAKEConfusing zone systems between platforms and comparing incompatible numbers.
FIXZwift's 5-zone system, TrainingPeaks 7-zone, and Garmin's system all draw zone boundaries differently. Pick one system, understand where your key training zones sit in watts, and stay consistent. Cross-platform comparison is noise.
MISTAKEUsing a stale FTP to calculate zones.
FIXIf your FTP is 3+ months old and you have been training consistently, your zones are probably miscalibrated. A low FTP makes your zones too easy and turns quality sessions into moderate ones. Retest and recalculate.
FAQ
FREQUENTLY ASKED QUESTIONS
What zone is sweet spot training in?
Which zone is best for losing weight while cycling?
Is zone 5 the same as VO2max training?
Do different zone systems give different training prescriptions?
What zone should most of my training be in?
How often should I update my training zones?
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