Question 1

What are cycling power zones and why do they matter?

Accepted Answer

Cycling power zones are intensity ranges expressed as a percentage of your FTP (Functional Threshold Power). The Coggan model defines 7 zones — from Zone 1 (Active Recovery, <55% FTP) to Zone 7 (Neuromuscular, >150% FTP). Each zone targets a different energy system and produces specific adaptations. Training with power zones ensures you ride at the right intensity for your goal: fat burning, aerobic base, threshold development, or VO2max improvement. Unlike heart rate, power is instant and unaffected by fatigue, heat, or caffeine.

Question 2

How do the 7 Coggan power zones work?

Accepted Answer

Zone 1 (Active Recovery, <55% FTP) is easy spinning for recovery days. Zone 2 (Endurance, 56-75%) is your all-day pace that builds aerobic base. Zone 3 (Tempo, 76-90%) is comfortably hard and improves muscular endurance. Zone 4 (Threshold, 91-105%) is sustainable race pace that raises your FTP. Zone 5 (VO2max, 106-120%) develops maximal oxygen uptake with hard intervals. Zone 6 (Anaerobic, 121-150%) trains short bursts of 30 seconds to 3 minutes. Zone 7 (Neuromuscular, >150%) is all-out sprints under 15 seconds. A balanced training plan uses all seven zones.

Question 3

What is a good W/kg (watts per kilogram) for cycling?

Accepted Answer

W/kg is the best way to compare cycling performance across different body weights. Recreational cyclists typically produce 2.0-3.0 W/kg. Club-level riders are in the 3.0-3.7 W/kg range. Competitive amateur racers reach 3.7-4.5 W/kg. Elite and domestic professionals produce 4.6-5.6 W/kg. World Tour professionals often exceed 6.0 W/kg. For triathlon, what matters most is the percentage of FTP you can hold over your race distance — a lighter rider at 4.0 W/kg may outperform a heavier rider at 4.5 W/kg depending on the course.

Question 4

What power should I target for triathlon bike splits?

Accepted Answer

Target power depends on race distance. Sprint triathlon: 90-105% of FTP (30-40 min bike leg). Olympic triathlon: 85-95% of FTP (1-1.5 hours). Half Ironman (70.3): 80-85% of FTP (2.5-3.5 hours). Full Ironman: 68-78% of FTP (4.5-7 hours). The longer the race, the lower the sustainable percentage. The #1 pacing mistake in triathlon is riding too hard — every watt over target on the bike costs you minutes on the run. Use your power zones to race smart.

Question 5

How do I use power zones for structured training?

Accepted Answer

A well-structured cycling plan distributes training time across zones. Base phase: 70-80% of rides in Zone 2, with some Zone 3 tempo work. Build phase: add Zone 4 threshold intervals (2x20min, 3x15min) and Sweet Spot work (84-94% FTP). Peak phase: include Zone 5 VO2max intervals (4x4min, 5x3min) while maintaining base volume. Recovery weeks: mostly Zone 1-2. Polarized training (80% easy / 20% hard) is backed by research from Seiler (2010) and used by most professional endurance athletes.

Question 6

What is Sweet Spot training and which power zone is it?

Accepted Answer

Sweet Spot sits between Zone 3 (Tempo) and Zone 4 (Threshold), at 84-94% of FTP. It's called 'sweet spot' because it provides the best training stimulus relative to fatigue — you're working hard enough to drive aerobic adaptations but not so hard that you need days to recover. It's the most time-efficient intensity for building FTP. Classic Sweet Spot workouts include 2x20min, 3x15min, or 4x10min intervals with 5 minutes recovery. TrainingPeaks and coaching platforms recommend progressing from 15 min/week (beginners) to 150+ min/week (experienced athletes).

Level	W/kg	FTP @ 70kg	Typical Rider
🚶Untrained	0-1.5	0-105W	New to cycling, no structured training
🚲Beginner	1.5-2.5	105-175W	Casual rider, occasional weekend rides
🟢Recreational	2.5-3.2	175-224W	Regular rider, some structured training
🔵Sportive	3.2-3.7	224-259W	Gran fondo finisher, consistent training
🟣Amateur Racer	3.7-4.2	259-294W	Local races, Cat 4-5 racing
🥉Serious Racer	4.2-4.6	294-322W	Competitive racer, Cat 2-3
🥈Regional Elite	4.6-5.1	322-357W	Regional champion, Cat 1-2
🥇Domestic Pro	5.1-5.6	357-392W	National-level professional
🏆Continental Pro	5.6-6.2	392-434W	Continental pro team rider
👽World Tour	>6.2	434-434+W	Grand Tour contender, world-class

Cycling Power Zones Calculator — 7-Zone Coggan Model

Rider Power Levels — Where Do You Stand?

Level Up Your FTP — 3 Training Plans

Frequently Asked Questions