FTP Calculator
| Zone | Heart Rate Range | Power | Workout Example | Benefits |
|
Recovery
1
|
Low
65
High
80
|
133
to
186
|
Easy spinning
Light force
|
Facilitates Recovery
High fat utilization
|
|
Endurance
2
|
Low
80
High
90
|
186
to
226
|
Endurance riding
Variety of cadences
Steady state training
|
Increased capillary density
Increased aerobic enzymes
Increased Mitochondria
|
|
Tempo
3
|
Low
90
High
95
|
226
to
245
|
Intensive endurance
High force with slow cadence
Long sustained efforts
|
No mans land on easy days
Increased aerobic endurance
Preparation for more work
Key zone for long course racing
|
|
Threshold
4
|
Low
95
High
100
|
245
to
285
|
Time trial effort
Long intervals, climbing intervals
Higher cadences
|
Increased economy at threshold
Race specific training
Increased time to exhaustion
|
|
Interval
5
|
Low
100
High
110
|
285
to
532
|
High cadence, high force
Short intervals
Equal recovery
|
Increased VO2 max
Increased pace at threshold
|
Borg Adjusted Rating of Perceived Exertion
| RPE | Description |
| 0 | Nothing at All |
| 0.5 | Extremely Weak |
| 1 | Very Weak |
| 2 | Weak (Light) |
| 3 | Moderate |
| 4 | Somewhat Strong |
| 5 | Strong |
| 6 | |
| 7 | Very Strong |
| 8 | |
| 9 | |
| 10 | Extremely Strong (near max) |
| Key percentages | ||
| 50% | 133 | Warm up |
| 75% | 200 | Endurance |
| 85% | 226 | Long tempo |
| 90% | 239 | Tempo intervals |
| 100% | 266 | Threshold |
| 110% | 293 | VO2 interval |
