CYCLING

Find your training paces here.

Enter your current Functional Threshold Power to calculate your cycling training zones. Created by @andygoesthedistance

Find your run paces here and your swim paces here

YOUR CURRENT FITNESS

Enter your FTP

Use your current tested FTPCurrent fitness
FTP250 W

Endurance

140–188 W

Threshold

228–263 W
01 / TRAINING ZONES

Your cycling power zones

1

Active recovery

Easy spinning
< 138 W<55% FTP
2

Endurance

Aerobic base
140–188 W56–75% FTP
3

Tempo

Muscular endurance
190–225 W76–90% FTP
4

Lactate threshold

Sustained power
228–263 W91–105% FTP
5

VO₂ max

Aerobic power
265–300 W106–120% FTP
6

Anaerobic capacity

Short hard efforts
303–375 W121–150% FTP
7

Neuromuscular power

Maximal effort
378+ WMaximal
02 / WORKOUTS

Riding one of Andy’s workouts?

Pick a workout to see the full ride and the power target for every block.