CYCLING:
TRAINING ZONES EXPLAINED
PROGRESSIVE IN NATURE
SIMPLE BY DESIGN
ONLINE TRAINING SYSTEMS FOR MOUNTAIN-BASED ATHLETES
OVERVIEW
Strucutred training rides can be performed using a number of methods for monitoring intensity. These are not mutually exclusive and most riders rely on a combination of the three.

PERCEIVED EXERTION
- The simplest option
- Riding “by feel” rather than relying on technology
- Highly variable between athletes
- Useful for race preparation
HEART RATE
- Most common means of quantitative monitoring
- More accurate than perceived exertion
- Variability exists between and within athletes
- Ideally suited for less intense riding and workouts that do not include training beyond level 5
- Heart rate lag should be taken into consideration during initial repeat efforts
POWER
- The most accurate method of structuring workouts
- Technology is expensive
- Most reliable resource for data-driven training
COMBINATION TRAINING
- Heart rate is a reliable method for tracking intensities below level 5
- Perceived exertion may be used in combination with heart rate for interval training
TRAINING ZONES (BASED ON COGGAN)
Level | Name | Average Power | Average Heart Rate | Perceived Exertion | Description |
1 | Active Recovery | <55% | <68% | <2 | Very easy effort. Often used for active recovery. |
2 | Endurance | 56-75% | 69-83% | 2-3 | Classic long slow distance (LSD) training. Nasal breathing possible, along with speaking in complete sentences. |
3 | Tempo | 76-90% | 84-94% | 3-4 | Typical intensity of unstructured solo ride, “spirited” group ride, or paceline. More sensation of effort and fatigue. Nasal breathing challenging, but complete sentences possible. |
4 | Lactate Threshold | 91-105% | 95-105% | 4-5 | Time trial effort. Moderate or even greater leg effort/fatigue. Complete sentences challenging. Efforts are often broken into “repeats” rather than as a single block to reduce mental fatigue. Consecutive days are possible, but require adequate recovery before and after. |
5 | VO2 Max | 106-120% | >106% | 6-7 | Typical intensity of longer (3-8 min) intervals intended to increase VO2max. High effort and fatigue. Training sessions tend to be shorter. Inability to speak in complete sentences. |
6 | Anaerobic Capacity | >121% | N/A | >7 | Short, high intensity intervals ranging from 30-seconds to three minutes. Heart rate generally not useful due frequent effort changes. Near maximal effort, and conversation impossible. |
7 | Neuromuscular Power | N/A | N/A | Maximal | Very short, very high intensity efforts such as standing starts and gate startes, which generally place greater stress on musculoskeletal system. |
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