Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
Training zones from FTP
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Frequently asked questions
What zone should I train in most?
Z2 (endurance, 56-75% FTP) for the majority of your volume — typically 70-80% of training time. This builds aerobic base and mitochondrial density without excessive fatigue. Higher zones (Z4-Z5) are the remaining 20-30%, used for targeted adaptations.
What is sweet spot training?
Sweet spot training (88-93% FTP, between Z3 and Z4) maximises the ratio of training stress to recovery. It's harder than pure tempo but easier than threshold, making it very time-efficient for FTP improvement.