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🏋️ Training Zones in Cycling
What are Training Zones?
Training zones define different intensity levels in cycling training, each causing different physiological adaptations. The systematic classification enables precise training control and maximizes training effects while ensuring optimal recovery.
In professional cycling, training zones are primarily defined through three measurement methods: power (watts), heart rate (bpm) and subjective perceived exertion (RPE). Power measurement via power meter is considered the most precise method, as it is independent of external factors such as temperature, daily form or stress.
The Five Main Training Zones
The classic classification according to Andrew Coggan and Hunter Allen comprises seven training zones. In practice, however, cyclists often focus on five main zones that are crucial for training periodization:
1. Recovery Zone (Active Recovery)
Intensity: 45-55% of FTP / Heart Rate Zone 1
Duration: 30-120 minutes
Lactate value: < 2 mmol/l
The recovery zone serves for active recovery after intensive training sessions or competitions. The very low intensity promotes blood circulation and accelerates the removal of metabolic products without causing additional fatigue.
- Promotion of recovery
- Improvement of base endurance
- Optimization of fat metabolism
- Mental relaxation
2. Base Endurance (Endurance/Tempo)
The most important training zone for cyclists! Base endurance forms the foundation for all higher intensities and makes up 70-80% of total training volume.
Endurance (Zone 2):
- Intensity: 55-75% of FTP / HR Zone 2
- Duration: 60-300 minutes
- Lactate value: 2-3 mmol/l
- Characteristic: Conversation pace, relaxed riding
Tempo (Zone 3):
- Intensity: 75-85% of FTP / HR Zone 3
- Duration: 45-180 minutes
- Lactate value: 3-4 mmol/l
- Characteristic: Pace at which conversation is still possible but strenuous
- Development of aerobic capacity
- Improvement of mitochondrial density
- Optimization of fat metabolism
- Economization of movement
- Strengthening of the cardiovascular system
3. Threshold Training (Tempo/Sweet Spot)
Threshold training takes place near the anaerobic threshold and is particularly effective for increasing race performance.
Sweet Spot (88-93% of FTP):
- Optimal range for threshold training
- High training effect with moderate load
- Often in intervals of 2x20 or 3x15 minutes
Threshold Range (95-105% of FTP):
- Intensity: 95-105% of FTP / HR Zone 4
- Duration: 8-40 minutes (intervals)
- Lactate value: 4-6 mmol/l
- Characteristic: Maximum sustainable pace for 40-60 minutes
- Shift of anaerobic threshold upward
- Improvement of lactate tolerance
- Increase of muscular endurance
- Optimization of carbohydrate utilization
4. VO2max Training (Aerobic Capacity)
Intensity: 105-120% of FTP / HR Zone 5
Duration: 3-8 minutes (intervals)
Lactate value: 6-10 mmol/l
Training in the VO2max range improves maximum oxygen uptake capacity and is crucial for short, explosive climbs and attacks in races.
Typical interval formats:
- 5x5 minutes with 5 minutes rest
- 4x6 minutes with 6 minutes rest
- 8x3 minutes with 3 minutes rest
- Increase of maximum oxygen uptake
- Improvement of cardiovascular performance
- Increase of anaerobic capacity
- Mental toughness
5. Anaerobic Range (Neuromuscular)
Intensity: > 120% of FTP / HR Zone 6-7
Duration: 30 seconds - 3 minutes
Lactate value: > 10 mmol/l
The anaerobic range includes high-intensity loads where energy supply primarily occurs without oxygen. This range is crucial for sprints, short climbs and attacks.
- Development of anaerobic capacity
- Improvement of sprint ability
- Increase of neuromuscular performance
- Lactate tolerance
📊 Training Zones Based on FTP
Functional Threshold Power (FTP) is the central reference value for defining training zones. The FTP test should be repeated every 6-8 weeks to adjust training zones.
🎯 Polarized Training: The 80/20 Rule
Modern training science shows that the most successful training distribution follows the polarized model:
Distribution of Training Intensity:
- 80% Zone 1-2: Low intensity, aerobic base training
- 20% Zone 5+: High intensity, VO2max and anaerobic training
- ~0% Zone 3-4: "Gray zone" is largely avoided
Why does polarized training work?
- Maximizes aerobic adaptations without excessive stress
- Allows complete recovery between intensive sessions
- Reduces overtraining risk
- Scientifically proven in elite athletes
Application in practice:
A weekly schedule with 10 training hours could look like this:
- 8 hours in Zone 1-2 (4-5 easy rides)
- 2 hours in Zone 5+ (2 intensive interval sessions)
- 0 hours in the "gray zone" (Zone 3-4)
📅 Example Weekly Schedule Based on Training Zones
Example Week for Amateurs (8-12 hrs/week)
- Monday: Rest day or active recovery - 1 hr Zone 1
- Tuesday: Intervals - 1.5 hrs with VO2max or Sweet Spot intervals
- Wednesday: Base endurance - 1.5 hrs Zone 2
- Thursday: Threshold training - 1.5 hrs with 2x15 min at FTP
- Friday: Recovery - 1 hr Zone 1-2
- Saturday: Long ride - 3-4 hrs Zone 2 with short Zone 4 blocks
- Sunday: Group ride or race - 2-3 hrs mixed
Example Week for Professionals (25-30 hrs/week)
- Monday: Recovery - 2 hrs Zone 1-2
- Tuesday: High intensity - 2 hrs with VO2max intervals + 2 hrs easy
- Wednesday: Base endurance - 5 hrs Zone 2
- Thursday: Threshold training - 3 hrs with Sweet Spot blocks
- Friday: Base endurance - 4 hrs Zone 2
- Saturday: Long ride - 6 hrs Zone 2-3
- Sunday: Race or intensive group ride - 4-5 hrs
⚠️ Common Mistakes in Training Zone Design
1. Too Much Training in the "Gray Zone" (Zone 3)
Problem: Many amateurs train too often in Zone 3 - too hard for real recovery, too easy for effective adaptations.
Solution: Consistent adherence to polarization: Easy days really easy (Zone 1-2), hard days really hard (Zone 5+).
2. Neglecting Base Endurance
Problem: Focus on intensive intervals without sufficient aerobic base.
Solution: Complete at least 70% of training volume in Zone 1-2, especially in season preparation.
3. Incorrect FTP Values
Problem: Unrealistically high or outdated FTP leads to incorrect training zones.
Solution: Regular FTP tests (every 6-8 weeks) and realistic assessment of performance.
4. Ignoring Heart Rate Variability
Problem: Rigidly following training plan despite overtraining signals.
Solution: Daily monitoring of resting heart rate and HRV, adjust intensity if needed.
🔧 Training Control: Methods and Tools
Power Measurement (Watts)
Advantages:
- Objective, immediate measurement
- Independent of external factors
- Precise training control
Disadvantages:
- High acquisition costs
- Technical dependency
Heart Rate Measurement
Advantages:
- Cost-effective
- Easy to use
- Shows physiological response
Disadvantages:
- Delayed response (approx. 1-2 min)
- Influenced by stress, temperature, fatigue
- Cardiac drift during long sessions
Subjective Perceived Exertion (RPE)
Advantages:
- No technology required
- Considers overall load
- Develops body awareness
Disadvantages:
- Subjective and prone to self-overestimation
- Requires experience
- Difficult to compare
📆 Adjusting Training Zones During the Season
Distribution: 85% Zone 1-2, 10% Zone 3-4, 5% Zone 5+
Goal: Maximizing aerobic volume
Distribution: 75% Zone 1-2, 15% Zone 3-4, 10% Zone 5+
Goal: Increase FTP and race specificity
Distribution: 70% Zone 1-2, 10% Zone 3-4, 20% Zone 5+
Goal: Optimal performance at key races
Distribution: 90% Zone 1-2, 10% Zone 3+
Goal: Mental and physical recovery
✅ Checklist: Optimal Use of Training Zones
- Perform FTP test every 6-8 weeks
- Calculate training zones based on current FTP
- Complete at least 70% of training in Zone 1-2
- Make hard sessions really hard (Zone 5+)
- Sufficient recovery between intensive sessions
- Monitor heart rate variability daily
- Increase training volume gradually (max. 10% per week)
- Plan recovery week every 3-4 weeks
- Adjust nutrition to training intensity
- Optimize sleep quality and quantity (7-9 hrs)
🔬 Scientific Foundations
The classification into training zones is based on fundamental physiological principles:
Energy Supply:
- Zone 1-2: Primarily aerobic fat metabolism
- Zone 3-4: Mixed energy supply (fat + carbohydrates)
- Zone 5+: Primarily anaerobic carbohydrate combustion
Lactate Dynamics:
- Below aerobic threshold: Lactate production = lactate clearance
- At anaerobic threshold: Maximum lactate steady state
- Above: Lactate accumulation leads to fatigue
Training Adaptation: Different intensities stimulate various physiological adaptations at molecular, cellular and systemic levels.
💡 Summary
Training zones are the foundation of systematic cycling training. Precise classification enables:
- Optimized training load through targeted stimulation of specific energy systems
- Maximum adaptations while simultaneously minimizing injury risk
- Efficient race preparation through periodized training design
- Long-term performance development through balanced load-recovery balance
The combination of power measurement, heart rate and subjective perceived exertion enables precise and flexible training control for all performance levels - from hobby athletes to professionals.
Last update: November 11, 2025
Author: Fabian Rossbacher