TRAINING ZONES

According to this model, the training zones are demarcated as:

• Active Recovery - Zone 1: 1%-54% of FTP
• Endurance - Zone 2: 55%-74% of FTP
• Tempo - Zone 3: 75%-89% of FTP
• Lactate Threshold - Zone 4: 90%-104% of FTP
• VO2 Max - Zone 5: 105%-120% of FTP
• Anaerobic Capacity - Zone 6: 121%-150% of FTP

What is FTP:
Functional Threshold Power (FTP) represents your ability to sustain the highest possible power output over 45 to 60 minutes, depending on whether you're a trained athlete or not. As a result 95% of the 20 minute average power is used to determine FTP.