Table of Contents
Why Train with Power
Power meters have revolutionized cycling training. Unlike heart rate, which responds slowly and varies with fatigue, hydration, and stress, power measures actual work output instantly and objectively. It's the gold standard for training and racing.
Advantages of Power Training
- Instant feedback: See your output immediately, not with a 30-second heart rate lag
- Objective measurement: 200 watts is 200 watts, regardless of how you feel
- Precise intervals: Hit exact targets for maximum training effect
- Track progress: FTP and power curve show fitness gains objectively
- Pace racing: Know exactly how hard you're going, avoid blowing up
Power + Heart Rate: Use both together. Power tells you what you're doing; heart rate tells you how your body is responding. If power is normal but heart rate is elevated, you may be fatigued or under-recovered.
Finding Your FTP
Functional Threshold Power (FTP) is the highest power you can sustain for approximately one hour. All power zones are calculated as percentages of FTP.
FTP Testing Methods
| Test | Protocol | Pros/Cons |
|---|---|---|
| 20-Minute Test | 20 min all-out × 0.95 = FTP | Most common; pacing can be tricky |
| Ramp Test | Increase power until failure | Quick, less painful; may overestimate for some |
| 60-Minute Test | 1-hour all-out effort | Gold standard; extremely demanding |
| 2×8 Minute Test | Two 8-min efforts, average × 0.90 | Good for beginners; shorter suffering |
20-Minute Test Protocol
- Warm up thoroughly: 20 minutes including some efforts
- Perform a 5-minute all-out "blow out" effort
- Easy spinning for 10 minutes
- 20-minute all-out effort (pace evenly!)
- Cool down 10-15 minutes
- Average power for 20 min × 0.95 = FTP
Pacing Tip: Start conservatively—slightly below what you think you can hold. The first 5 minutes should feel too easy. Build into it. Most failed tests start too hard.
The 7 Power Zones Explained
The standard 7-zone model (based on Coggan/Allen) divides intensity into distinct training targets:
| Zone | Name | % FTP | Purpose |
|---|---|---|---|
| 1 | Active Recovery | <55% | Recovery, blood flow |
| 2 | Endurance | 55-75% | Aerobic base, fat oxidation |
| 3 | Tempo | 76-90% | Muscular endurance |
| 4 | Threshold | 91-105% | Raise FTP, lactate tolerance |
| 5 | VO2max | 106-120% | Maximum aerobic capacity |
| 6 | Anaerobic Capacity | 121-150% | Anaerobic power, repeatability |
| 7 | Neuromuscular | Max | Sprint power, peak output |
Zone Deep Dives
Zone 2: Endurance (55-75% FTP)
The foundation of cycling fitness. Zone 2 builds aerobic base, improves fat oxidation, and develops capillary density. You should be able to hold a conversation. Most of your training volume should be here.
Duration: 1-6+ hours
Zone 4: Threshold (91-105% FTP)
The "sweet spot" for raising FTP. Zone 4 efforts are hard but sustainable. This is the zone that most directly improves your threshold power and time trial ability.
Duration: 8-30 minutes per interval
Zone 5: VO2max (106-120% FTP)
Extremely demanding but highly effective. Zone 5 improves maximum oxygen uptake and the ability to tolerate hard efforts. Think 3-5 minute hard efforts with recovery between.
Duration: 3-8 minutes per interval
Workouts for Each Zone
Zone 2 Workouts
- Long ride: 2-5 hours steady Zone 2
- Coffee ride: 1-2 hours social pace
- Recovery spin: 30-60 min Zone 1-2
Zone 4 Workouts (Threshold)
- 2×20: 2×20 minutes at FTP with 5-10 min recovery
- 3×15: 3×15 minutes at 95-100% FTP
- Over-unders: 2 min at 105%, 2 min at 95%, repeat 4-6×
- Sweet spot: 2×30 min at 88-93% FTP
Zone 5 Workouts (VO2max)
- 4×4: 4×4 minutes at 110-120% FTP, 4 min recovery
- 5×3: 5×3 minutes at 115-120% FTP, 3 min recovery
- Billats: 30 sec on/30 sec off × 10-20
- 3×5: 3×5 minutes at 108-112% FTP
Zone 6 Workouts (Anaerobic)
- Tabatas: 20 sec max/10 sec rest × 8
- 30/30s: 30 sec at 130%+ / 30 sec recovery × 10
- 1-minute repeats: 6×1 min at 130-140% FTP
Training Time Distribution
How you distribute training time across zones matters as much as the workouts themselves.
Polarized Training Model
Research supports a polarized approach: 80% low intensity (Zone 1-2), 20% high intensity (Zone 4-6). Avoid the "moderate intensity trap" of too much Zone 3.
Sample Week: 10 Hours
- Monday: Rest or easy spin (1hr Zone 1-2)
- Tuesday: VO2max intervals (1.5hr with 20 min Zone 5)
- Wednesday: Endurance ride (2hr Zone 2)
- Thursday: Threshold workout (1.5hr with 40 min Zone 4)
- Friday: Rest or easy spin (1hr)
- Saturday: Long ride (3hr Zone 2)
- Sunday: Moderate ride (2hr Zone 2-3)
Key Power Metrics
Beyond FTP
- Normalized Power (NP): Weighted average accounting for intensity variability
- Intensity Factor (IF): NP/FTP, shows how hard a ride was relative to FTP
- Training Stress Score (TSS): Overall training load (IF² × duration × 100)
- Power Curve: Best power for any duration—shows strengths and weaknesses
- W/kg: Watts per kilogram—the key metric for climbing
TSS Guidelines: 150 TSS = moderate day, 300 TSS = big day, 450+ TSS = epic day. Weekly TSS builds gradually during training blocks, then drops during recovery weeks.
Common Power Training Mistakes
1. Going Too Hard on Easy Days
Zone 2 should feel easy. If you're always in Zone 3, you're not recovering and not building aerobic base effectively.
2. Not Hard Enough on Hard Days
Intervals should be at the prescribed intensity. Zone 5 intervals at Zone 4 power don't provide the same adaptations.
3. Chasing Numbers Over Feeling
Power is a tool, not a master. If you're fatigued, hitting zone targets may be counterproductive. Listen to your body.
4. Outdated FTP
If your FTP is wrong, all zones are wrong. Retest regularly—every 4-8 weeks during training.
5. Ignoring Power Variability
Outdoor riding has natural power fluctuations. Focus on Normalized Power rather than average power for varied terrain.
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