Cycling training zones: what they are and how to calculate them to improve your performance

Are you thinking about getting into the world of cycling training based on numbers? If so, you’ve probably already heard about the so-called training zones. Training zones in cycling apply both to road cycling
and to mountain biking
. In short, training zones allow you to make specific physiological adaptations and, at the same time, achieve more effective results on the bike. Sounds good, but understanding and using them effectively can be confusing. There are many different models of training zones out there. Almost all of them introduce concepts like heart rate, power, FTP, sweet spot, VO2 max (cardiorespiratory capacity), anaerobic threshold, etc. What a mess! But don’t worry. It’s actually simpler than it seems. In fact, using zones helps you structure and simplify your training. It helps you improve specific physical aspects so your performance as a cyclist is maximized, whether you’re an aspiring pro or just a casual rider. Nowadays, using training zones is more accessible than ever, thanks to technology. Heart rate monitors and power meters are commonly used devices. In addition, the democratization of smart trainers and indoor cycling apps has contributed to this movement. Today, more than ever, training zones are part of the conversations in every cycling group, regardless of the type of cycling practiced.

What are training zones

Let’s see if we can explain it clearly. Training zones are intensity ranges that correspond to physiological processes happening inside our bodies. With training zones, we cyclists can make specific adaptations or fine-tune particular aspects of our performance: from improving endurance to working on our ability to sprint at maximum power. Zones allow you to set specific intensities and durations for your bike workouts. So how do you determine these intensities? There are several methods. You can set them based on your heart rate, power, or Rate of Perceived Exertion (which is basically how you feel like you always have).

On the other hand, beyond determining your effort level, using training zones helps you avoid pushing too hard during recovery rides, or rest between intervals. A workout, for example, might require you to complete intervals in Zone 3. Keep in mind that your specific training zones are personal to you and based on your fitness level. Continuing with the example, Zone 3 can give different values depending on each cyclist’s abilities. Later on, we’ll look at how to set up your training zones.

What are training zones and how to make the most of them

This is often a topic of some controversy. There are different models, which propose more or fewer training zones. To summarize, the most common models suggest 3 or 6 zones. In the first case, a traffic light (green, yellow, and red zones) is established, which is intuitive and corresponds to the body's internal physiology:

• Zone 1 (green): easy effort, where you can converse and breathe without difficulty.
• Zone 2 (yellow): moderate effort at a sustainable threshold, where you can say a few words.
• Zone 3 (red): demanding effort, where you're left speechless.

This model is based on the Rate of Perceived Exertion (RPE). This is what we know as training by feel. It's not the most accurate of methods, but many professional cyclists still trust it. Especially in critical moments of a carrera. Let's say that here the body's two physiological thresholds come together: the aerobic threshold (between Zone 1 and Zone 2) and the anaerobic threshold (between Zone 2 and Zone 3).

The most common models propose 3 or 6 training zones. In the first, sensations predominate; in the second, numbers.

To clarify concepts. The aerobic threshold involves an intensity at which, theoretically, you could pedal for hours. At this intensity, you use more fat than glycogen as a fuel source. The anaerobic threshold, also known as FTP, is the point that marks the boundary between a sustainable effort and an effort that is, let's say, stressful for the body. At higher intensities, we rely more on our limited glycogen reserves. That said, we propose you use the six-zone power model, inspired by the work of Andy Coggan. It's the same model you can find, for example, on virtual platforms like Zwift. It's the most widespread, as it allows for more specific adaptations and maximum use of training time. [irp posts="8631" name="Basic aspects of watt-based cycling training"] If you haven't switched to watt-based training yet, you'll have to stick to five zones. The sixth requires a maximal effort and your heart rate cannot react to this stimulus quickly enough. Basically, it's about pushing your engine to the limit. These zones are defined by the percentage relative to the power or heart rate that marks your threshold. This threshold, to simplify, marks the point where effort and leg pain begin to take over your body.

Next, we are going to define each of the zones so you can get to know them better.

In Zone 1, you should feel very comfortable and exert little pressure on the pedals. Your breathing will be calm and conversation easy. This is a common phase after a hard training session, or after a carrera, as it contributes to recovery.

In Zone 2, conversation while pedaling should flow easily. However, your breathing will become faster than in Zone 1. In any case, if you are a well-trained cyclist, you will be able to ride in this zone for three hours or more, as long as you don't neglect your nutrition, obviously.

In Zone 3, breathing becomes faster and more concentration is required to maintain the effort. It is harder to talk and you will begin to feel discomfort. Training in this zone for several days in a row is feasible, but nutrition will be an aspect to pay special attention to. The duration of the blocks into which you divide Zone 3 will depend on the intensity of the effort and your capacity.

In Zone 4, having a conversation is very difficult. Your breathing will be heavy, but not excessively forced. You will feel your legs start to burn, so you will need extra concentration and mental strength to stay in this zone. For this reason, Zone 4 is usually divided into blocks or intervals of 10 to 30 minutes. Training in this zone for consecutive days is possible, as long as you keep recovery and, of course, nutrition in mind.

In Zone 5, it becomes painful to pedal for more than a few minutes. If you settle into this zone, you should feel suffering. Your breathing will be rapid and the effort will be hard to sustain. Completing sessions in this zone effectively and consistently on consecutive days is very difficult. Here, it's about listening to your body and maintaining maximum focus.

In Zone 6, your efforts on the bike will be agonizing, similar to what a full-capacity sprint would feel like. Maintaining this kind of effort for more than three minutes should be impossible for you. Otherwise, you're not giving it your all. Obviously, training in Zone 6 on consecutive days is very difficult. Here, it's impossible to rely on heart rate (from the heart rate monitor), since there's a delay between the power applied at the moment and your heart's response. That's why it's important to switch to watts, if you haven't already.

How to define your training zones?

There are various protocols that allow you to numerically determine your physical condition and thus establish your training zones. Here, different variables come into play, including factors like the time you have available, how often you want to test your condition, or the level of detail you aspire to.

Calculating your training zones will also depend on whether you use heart rate data or power data. For more accurate control, we recommend the second option. In that case, you have two options: install a power meter on your bike or use a smart trainer connected to your favorite app.

👉 Do you know what types of power meters exist? We explain it here

The huge boom in smart trainers has allowed many amateur cyclists to enter the world of watts. However, quite a few experts warn that we shouldn't compare data obtained indoors with results obtained on the road. As a general rule, our power data will be better riding outdoors than on the trainer. If you have a power meter on your bike, it will be easy for you to check.