Cycling training zones divide the intensity spectrum into specific physiological ranges, each targeting different adaptations. The 7-zone Coggan system is most common: Z1 (active recovery, under 55% FTP), Z2 (endurance, 56-75%), Z3 (tempo, 76-90%), Z4 (threshold/SST, 91-105%), Z5 (VO2 max, 106-120%), Z6 (anaerobic, 121-150%), Z7 (neuromuscular sprint, 150%+). Z2 builds aerobic base; Z4 directly raises FTP; Z5 builds VO2 max. Elite cyclists spend roughly 80% of time in Z1-Z2.
Key points
- 7 zones from recovery to sprint
- Percentages of FTP
- Z2 (endurance) dominates good programmes
- Z4 (threshold) directly raises FTP
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