YourIntervalsCycling power zones explained
Zones group intensities by the effect they have: Recovery and Endurance build your base, Tempo and Sweet Spot build muscular endurance, Threshold raises sustainable power, and VO2max and Anaerobic build your top end.
| Zone | % of FTP | At FTP 250 W |
|---|---|---|
| Z1 · Recovery | below 56 % FTP | below 140 W |
| Z2 · Endurance | 56–75 % FTP | 140–189 W |
| Z3 · Tempo | 76–87 % FTP | 190–219 W |
| SS · Sweet Spot | 88–94 % FTP | 220–237 W |
| Z4 · Threshold | 95–105 % FTP | 238–264 W |
| Z5 · VO2max | 106–120 % FTP | 265–301 W |
| Z6 · Anaerobic | 121–150 % FTP | 302–377 W |
| Z7 · Sprint | above 150 % FTP | above 378 W |
These FTP ranges are conventional training-zone guidelines, not precise physiological boundaries. Individual responses vary, and the right target also depends on interval length.
In YourIntervals every zone has its own colour, so you can read a workout's profile at a glance. The boundaries are guidelines, not precise physiological limits.
Recovery: Give your legs a break
Below 55 % FTP · typically 20–45 min
Very easy pedalling that keeps your legs moving without adding meaningful training stress. Sometimes complete rest is the better choice.
Recovery workouts and recommendations →
Endurance: Build your aerobic engine
56–75 % FTP · typically 45–180+ min
Steady, conversational riding that develops aerobic capacity and fatigue resistance. It's the foundation of cycling fitness and should make up most of your training time.
Endurance workouts and recommendations →
Tempo: Get comfortable working harder
76–87 % FTP · typically 40–90 min
A sustained, moderately hard effort that builds muscular endurance. Useful when training time is limited, but more tiring than easy endurance riding.
Tempo workouts and recommendations →
Sweet Spot: Make your training time count
88–94 % FTP · typically 45–75 min
Challenging but controlled intervals just below threshold. Sweet spot builds sustained power and muscular endurance, usually with less recovery cost than threshold or VO2max work.
Sweet Spot workouts and recommendations →
Threshold: Raise your sustainable power
95–105 % FTP · typically 40–75 min
Hard intervals near your functional threshold power. They train you to hold high power for longer, and they demand real recovery.
Threshold workouts and recommendations →
VO2max: Push your aerobic ceiling
106–120 % FTP · typically 35–65 min
Short, very hard intervals that challenge your aerobic system. Effective but demanding, so quality matters more than quantity.
VO2max workouts and recommendations →
Anaerobic: Develop your punch
Above 120 % FTP · typically 30–60 min
Very short, intense efforts with generous recovery. They build your ability to attack, accelerate and handle repeated surges.
Anaerobic workouts and recommendations →