Once you know your FTP, you can establish your training zones, or work zones, following the ranges in the following table:
|Z2||56%||75%||66%||Improve your resistance.|
|Z3||76%||90%||83%||Improve your aerobic performance.|
|Z4||91%||105%||98%||Increase your maximum performance capacity.|
|Z5||106%||120%||113%||It helps improve your speed.|
|Z6||121%||150%||135%||Increase your anaerobic capacity.|
Effect on the musculoskeletal sphere.
Objectives of each zone
The objectives of each zone are briefly explained below:
Zone 1: Active Recovery
In this zone, the exertions are very low intensity, training below 55% of the FPF. Zone 1 is used for active recovery after days of strong training, races or transient training periods.
Zone 2: Resistance
This work zone is between 56% to 75% of the FPF. These sessions are scheduled for training days that aim to improve aerobic capacity.
Zone 3. Tempo
Aerobic work including exertion. Breathing is deeper and more rhythmic than in the previous training zone. This zone trains between 76% and 90% of the FPF.
Zone 4: Threshold
This training zone is just below or above the Functional Power Threshold, considering: the exertion duration, the degree of current training, climatic or environmental conditions, among other aspects. The athlete must be in optimal fitness to be able to respond to the intensity demanded in this zone, which is between 91% and 105% of the FPF.
Zone 5. VO2max
Work in this zone is aimed at increasing the maximum oxygen consumption (VO2max). Due to the exertion level required, training on consecutive days in Z5 is not recommended, since it is between 106% to 120% of the FPF.
Zone 6. Anaerobic capacity
This zone works short, high-intensity intervals aimed at increasing the athlete's anaerobic capacity. It is generally recommended that you don't train on consecutive days in this zone, given its intensity. Zone 6 is 121% of the FPF onwards.
Zone 7. Neuromuscular power
It is characterised by high-intensity exertion over a very short duration that has a greater effect on the musculoskeletal aspect instead of the metabolism. It is well above the aforementioned percentages since maximum exertion is always sought.