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For cyclists, power is considered the gold standard metric to monitor intensity during workouts. While there are specific benefits to using Power Vs. HR in cycling, using a power meter directly on your bike can provide you with insightful information regarding your intensity regardless of the environment.
Below you will find a complete guide of our new cycling power zone model with intensity-focused workouts for you to download directly onto your library!
Your COROS Cycling Power Zone Guide
Our new cycling power zone model is based on a percentage of your FTP to allow your workouts to be as individualized as possible. Thankfully, COROS provides you with an easy-to-complete FTP Test to help you determine your FTP and power zones. Once your FTP is determined, it will update as you train, so you don't have to complete periodic FTP tests to ensure you are training correctly!
| Zone | % FTP | RPE (1/10) | Time needed per session for significant improvement | Intensity | Workout Example |
| Recovery | <56% | 1-3 | N/A | Easy, recovery rides. | N/A |
| Aerobic Endurance | 56% - 75% | 4-5 | 1-3 hours | Long rides. Easy, but sustained effort. | Endurance Ride |
| Aerobic Power | 76% - 90% | 6 | 30-60min | Tempo rides. Harder effort that requires focus, but sustainable for longer periods. | Tempo Ride |
| Threshold | 91% - 105% | 7 | 20-40min | FTP workouts. Strenuous effort and sustainable for 20-60 minutes max. | Tempo and FTP Intervals |
| Anaerobic Endurance | 106% - 120% | 8 | 10-20min | VO2max workouts. Effort is very demanding and can be sustained for several minutes at a time. | VO2 Max Intervals |
| Anaerobic Power | 121% - 150% | 9 | 5-10min | Strength workouts. Highly demanding effort that can only be sustained for 90 seconds or less. | 1min and 2min Intervals |
| Sprint | >150% | 10 | 1-5min | Neuromuscular workouts. Maximal effort that can be sustained for up to 45 seconds at most | Sprint Intervals |
Zone 1: Recovery
Powered mainly by your aerobic system, this intensity is the least taxing for your body and can be sustained almost indefinitely. Ultra-long distance rides and recovery in between high-intensity intervals both fall within this zone.
Zone 2: Aerobic Endurance
Also mainly powered by your aerobic system, this intensity is just at the edge before your body starts requesting more carbohydrates. Therefore, it represents the highest intensity at which you can effectively stress and improve your aerobic system before your body begins utilizing other energy sources.
Beginner Endurance Workout
Zone 3: Aerobic Power
When reaching this zone, you feel the first drastic change in intensity. This is the first zone that feels challenging. This tempo zone, or often called "sweet spot" in the cycling community, can be ideal to improve your FTP without reaching higher intensities and over-stressing your body. We recommend riding in the higher end of this zone for any sweet spot workout.
Intermediate Tempo Workout
Zone 4: Threshold
When reaching this zone, you feel the 2nd drastic change in intensity. Your body now raises some red flags to tell you that you cannot maintain this intensity for a long time. It puts considerable stress on your body, but improves your ability to maintain high-intensities for longer periods. We recommend 7-12min intervals in this zone to most effectively improve your FTP.
Advanced FTP Workout
Zone 5: Anaerobic Endurance
This zone pushes your cardiovascular system to its limit by targeting your VO2max. Riding in your Anaerobic Endurance does not require a lot of time to provide a high training stimulus. However, this intensity is highly fatiguing and can only be sustained for a few minutes. We recommend 2-5 minutes intervals in this zone to effectively improve your VO2max on the bike.
Intermediate VO2max Workout
Zone 6: Anaerobic Power
When you start riding at a power output that is higher than your VO2max, your body now relies mainly on your anaerobic system and power ability- how fast you can produce high force. Training in this zone is ideal if your goal is to improve your strength and attacking abilities as a cyclist.
We recommend 30-60sec intervals in this zone to effectively improve your power ability.
- Anaerobic Power Workout - Beginner
- Anaerobic Power Workout - Intermediate
- Anaerobic Power Workout - Advanced
Beginner Anaerobic Power Workout
Zone 7: Sprint
This highest form of intensity is designed to be your "all-out" zone. By targeting this zone, you seriously challenge your neuromuscular system and improve your effectiveness in using all of your available muscle fibers. It is extremely demanding for your body from a strength perspective, but only requires a few minutes per session in this zone to see significant improvement.
We recommend 10-30sec intervals in this zone to effectively improve your sprint ability.
Intermediate Sprint Workout
