Power Zone Training: Differences Between 6-Zone and 7-Zone Systems and Common Training Software Settings in Taiwan

Introduction

When you get your first power meter and enter your FTP value, the training platform automatically calculates your power zones for you. But have you ever wondered where these zones come from? Why do some software show 6 zones while others show 7? If the zone settings are incorrect, the intensity distribution of your entire training plan will be off. This article walks you through the differences between the two mainstream systems and their practical applications.

Overview of the Two Mainstream Systems

Andrew Coggan’s 7-Zone System

Andrew Coggan is the primary founder of modern power-based training theory. His 7-zone system is adopted by platforms such as TrainingPeaks and Intervals.icu:

British Cycling 6-Zone System

The British Cycling training system uses a simplified 6-zone structure, which is the default on the Wahoo platform:

The main difference is that the 6-zone system merges Coggan’s Z3 Tempo with part of Z4, and lists Sweet Spot separately as Z3, emphasizing SST’s central role in training.

Platform-Specific Setup Methods

Garmin (Connect)

• Path: Garmin Connect App → User Settings → Heart Rate/Power Zones
• Default is the 7-zone FTP percentage system
• You can manually enter absolute wattage for each zone (recommended to use absolute values to avoid needing to reset after FTP updates)

Wahoo (ELEMNT)

• Path: Wahoo Phone App → Settings → Power Zones
• Default is the 6-zone system
• Displays real-time color indicators for your current zone on the device

Zwift

• Zwift uses the 7-zone system, displayed with colors (gray → blue → green → yellow → orange → red → purple)
• Automatically updates after an FTP test; can also be manually adjusted on the web version

TrainingPeaks / Intervals.icu

• Both use Coggan’s 7-zone system
• Intervals.icu allows custom zone names and boundaries, making it the top choice for advanced riders

Which System Suits You?

Recommended for beginners and general riders: Use the 6-zone system—the concepts are clearer, SST is highlighted separately, and training is easier to structure.

Recommended for advanced riders and competitive athletes: Use Coggan’s 7-zone system—it is fully integrated with metrics like TSS and IF, offering richer analytical tools.

Common Myth Clarifications

Myth: Z3 (Tempo) is less important than Sweet Spot
In fact, Coggan’s Z3 Tempo (76–90% FTP) covers most of the Sweet Spot range (88–93%). The difference between the two systems is mainly in classification; the actual training intensities are similar.

Myth: Zone boundaries are rigid rules
Power zone boundaries are statistical approximations. What truly matters is training intent. A Z4 workout allows power to fluctuate within ±5W—don’t overthink it.

Practical Recommendations

1. Stick to one system: Don’t mix systems across different software to avoid confusing training intensities
2. Reset zones immediately after FTP updates: Many riders forget to update zones after their FTP improves, leaving training intensity chronically too low
3. Intervals.icu recommended for Taiwanese riders: Free, supports power analysis, has a user-friendly Chinese interface, and auto-syncs with Garmin/Strava
4. Use heart rate as a cross-check: Power is an instantaneous metric, while heart rate reflects cumulative fatigue—using both together gives a more complete picture

Conclusion

The 6-zone and 7-zone systems each have their own design logic, and neither is inherently superior. What matters is understanding the physiological meaning behind each zone and consciously controlling intensity during training. Choose one system, execute your workouts consistently, and that is the foundation for progress in power-based training.

Related Reading

• Complete Guide to Power Training Zones: Seven-Zone System vs Three-Zone System, Which Suits You?
• Coggan Power Training Zones Complete Guide: The Science and Practice of Seven Zones
• Power Zone Training: Physiological Goals and Training Design for W1–W7
• Complete Explanation of the Seven Power Training Zones: Physiological Meaning and Training Purpose of Each Zone