Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
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.
- 7 zones from recovery to sprint
- Percentages of FTP
- Z2 (endurance) dominates good programmes
- Z4 (threshold) directly raises FTP
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Training zones (typically based on heart rate, pace or power, divided into 3-7 bands depending on the system used) give athletes and coaches a structured framework for targeting specific physiological adaptations deliberately, rather than training at an undifferentiated, vaguely 'moderate' effort every session — most well-designed endurance programmes concentrate the large majority of training volume in the easiest zones, using harder zones sparingly and purposefully.
FAQ
How many training zones are typically used?
Most systems use five zones (ranging from easy recovery to maximal effort), though some coaching methodologies use three or seven-zone models depending on the sport and specific training philosophy.
Why do most training plans emphasize the easiest zones?
A commonly cited '80/20' guideline suggests roughly 80% of weekly training volume in the easier zones, since overuse of harder zones is one of the most common causes of plateaus, burnout and overtraining in self-coached athletes.