Power Zones

 
Level Description % of FTP* % of FTHR* RPE** Typical Duration of Continuous Ride Typical Duration of Interval Effort
Level 1 Active Recovery % of FTP* <55 % of FTHR* <68 % of RPE** <2 Continuous Ride 30-90mins Interval Effort N/A
Level 2 Endurance % of FTP* 56-75 % of FTHR* 69-83 % of RPE** 2-3 Continuous Ride 60-300mins Interval Effort N/A
Level 3 Tempo % of FTP* 76-90 % of FTHR* 84-94 % of RPE** 3-4 Continuous Ride 60-180mins Interval Effort N/A
Level 4 Lactate Threshold % of FTP* 91-105 % of FTHR* 95-105 % of RPE** 4-5 Continuous Ride N/A Interval Effort 8-30mins
Level 5 VO2 Max % of FTP* 106-120 % of FTHR* >106 % of RPE** 5-6 Continuous Ride N/A Interval Effort 3-8mins
Level 6 Anaerobic Capacity % of FTP* 121-150 % of FTHR* N/A % of RPE** >7 N/A Interval Effort 30secs- 3mins
Level 7 Neuromuscular Power % of FTP* N/A % of FTHR* N/A % of RPE** Maximal Continuous Ride N/A Interval Effort <30secs

*Percentage of average power & average HR are at functional threshold
** RPE (Rate of Perceived Exhaustion) uses 10-point Borg Scale

 
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