Power Training Zones Fully Explained: Seven-Zone System vs Three-Zone System, Which One Suits You?
單車訓練
The Importance of Power Zones
Once you have a power meter, the first thing to do is set up your training zones. Correct zone settings ensure you train at the right intensity, avoiding the problems of “not training hard enough” or “overtraining.”
The Classic Coggan Seven-Zone System
This is the most widely used power zone system, proposed by Dr. Andrew Coggan:
| Zone | Name | %FTP | Description |
|---|---|---|---|
| Z1 | Active Recovery | <55% | Very easy, for recovery |
| Z2 | Endurance | 56-75% | Intensity at which you can hold a conversation |
| Z3 | Tempo | 76-90% | Steady moderate intensity |
| Z4 | Lactate Threshold | 91-105% | Intensity close to FTP |
| Z5 | VO2max | 106-120% | High-intensity intervals |
| Z6 | Anaerobic | 121-150% | Short sprints |
| Z7 | Neuromuscular | >150% | All-out sprint |
Advantages
- Fine-grained distinctions, suitable for precise training control
- Each zone has a clear physiological counterpart
- Suitable for riders with a coach or following a structured training plan
Disadvantages
- May be overly complex for beginners
- Errors in FTP testing can affect the accuracy of multiple zones
The Polarized Three-Zone System
Simplifies training into three zones, commonly used in polarized training methods:
| Zone | Name | Intensity |
|---|---|---|
| Zone 1 | Low Intensity | Below VT1 (can hold a conversation) |
| Zone 2 | Moderate Intensity | Between VT1 and VT2 |
| Zone 3 | High Intensity | Above VT2 (unable to speak) |
Advantages
- Simple and intuitive
- Reduces the tendency to over-analyze
- Suitable for riders focused on training distribution
Disadvantages
- Insufficient granularity for high-intensity intervals
- Difficult to precisely control specific intensities like Sweet Spot
How to Choose?
Choose the Seven-Zone System if you:
- Use platforms like TrainingPeaks, TrainerRoad
- Follow a coach’s training plan
- Enjoy precisely controlling the intensity of each workout
- Are preparing for races and need targeted training
Choose the Three-Zone System if you:
- Are just starting out with a power meter
- Mainly care about training intensity distribution
- Use polarized training methods
- Don’t want to over-analyze data
The Correct Way to Test FTP
Regardless of which zone system you use, an accurate FTP is the foundation:
- 20-Minute Test: 95% of your 20-minute all-out effort = FTP
- Ramp Test: 75% of the incremental ramp test = FTP
- 60-Minute Test: Most accurate, but most painful
It is recommended to retest your FTP every 6-8 weeks to ensure the accuracy of your training zones.
Related Reading
- The Complete Guide to Coggan Power Training Zones: The Science and Practice of the Seven Zones
- Power Zone Training Methods: Differences Between 6 Zones vs 7 Zones and Common Training Software Settings in Taiwan
- Complete Analysis of Coggan’s 7 Power Training Zones
- Complete Explanation of the Seven Power Training Zones: The Physiological Significance and Training Purpose of Each Zone
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