Power Zones

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Level Description % of FTP* % of FTHR* RPE** Typical Duration of Continuous Ride Typical Duration of Interval Effort
1 Active Recovery <55 <68 <2 30-90mins N/A
2 Endurance 56-75 69-83 2-3 60-300mins N/A
3 Tempo 76-90 84-94 3-4 60-180mins N/A
4 Lactate Threshold 91-105 95-105 4-5 N/A 8-30mins
5 VO2 Max 106-120 >106 5-6 N/A 3-8mins
6 Anaerobic Capacity 121-150 N/A >7 N/A 30secs- 3mins
7 Neuromuscular Power N/A N/A Maximal N/A <30secs
*Percentage of average power & average HR are at functional threshold
** RPE (Rate of Perceived Exhaustion) uses 10-point Borg Scale