Key Takeaways
- The Coggan 7-zone model divides cycling intensity into seven distinct zones based on percentage of FTP, from Active Recovery (<55%) through Neuromuscular (>150%).[1]
- The Polarized 3-zone model simplifies training into easy (below ventilatory threshold 1), moderate (between VT1 and VT2), and hard (above VT2) intensities.[2]
- Sweet Spot training (88–94% FTP) sits between tempo and threshold, offering high training stimulus with manageable recovery demands.
- Research supports the 80/20 polarized approach: approximately 80% of training at low intensity and 20% at high intensity for optimal endurance adaptations.[2]
The Coggan 7-Zone Model
Developed by Dr. Andrew Coggan and Hunter Allen in Training and Racing with a Power Meter, this model defines seven training zones as percentages of FTP:[1]
- Z1 Active Recovery (<55%): Very easy spinning for recovery between hard sessions.
- Z2 Endurance (56–75%): Base building — the foundation of aerobic fitness.
- Z3 Tempo (76–90%): Steady effort, conversational pace becomes difficult.
- Z4 Threshold (91–105%): Hard sustained effort near your FTP.
- Z5 VO₂ Max (106–120%): High-intensity intervals targeting maximal aerobic capacity.
- Z6 Anaerobic (121–150%): Short, hard efforts above aerobic capacity.
- Z7 Neuromuscular (>150%): All-out sprints lasting seconds.
To determine your FTP, use the FTP Calculator. For how your FTP translates to performance classification, see the Cycling Power-to-Weight Calculator.
Polarized vs. Coggan Models
Research by Seiler (2010) supports a polarized approach: training mostly at low intensity (below VT1) and high intensity (above VT2), while minimizing moderate "grey zone" work.[2]
The Coggan model provides granular zones useful for workout prescription, while the polarized model is better for structuring overall training distribution.
Sweet Spot Training Explained
Sweet Spot falls between Z3 (Tempo) and Z4 (Threshold) at 88–94% of FTP. It provides approximately 90% of the training stimulus of threshold work while being significantly more recoverable, making it ideal for time-limited athletes.
Typical Sweet Spot workouts include 2×20 minutes or 3×15 minutes at 88–94% FTP with short recovery intervals between sets.
Accuracy and Limitations
- Zone boundaries are based on population averages. Individual physiological thresholds may not align perfectly with FTP percentages.
- Heart rate, perceived exertion, and lactate testing can complement power-based zones for a more complete picture.
- FTP should be retested every 6–8 weeks to keep zones current as fitness changes.
- This calculator provides informational training guidance for personal awareness and planning.
Frequently Asked Questions
Sources & References
- Training and Racing with a Power Meter. Allen H, Coggan A. VeloPress (2019)
- What Is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?. Seiler S. International Journal of Sports Physiology and Performance (2010)
- Transferability of Running and Cycling Training Zones in Triathletes. Zapico AG, Calderón FJ, Benito PJ, González CB, Parisi A, Pigozzi F, Di Salvo V. Journal of Strength and Conditioning Research (2007)
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