Basics of the training areas
The development of the seven training zones by Dr Andrew Coggan is based on decades of research into performance physiology. Unlike conventional heart rate zones, which often react inaccurately and with a delay, watt-controlled zones reflect the actual metabolic load in real time. The lactate threshold acts as a central reference point around which all other zones are grouped. This scientifically based approach makes it possible to dose each training session with precision. The zones are not created arbitrarily, but follow the natural transitions of different energy systems. While fat is the main source of energy in the aerobic zone, carbohydrate combustion increasingly dominates at higher intensities. These metabolic shifts manifest themselves in measurable changes in performance, which are systematically recorded by the categorisation of the zones.
Important value: Individual FTP
The transformation of the individual FTP (personal functional performance threshold) into the seven training zones is based on scientifically validated percentages. Ranges 1 and 2 are between 55-75 per cent of the FTP and cover the aerobic basis. Ranges 3 and 4 cover 76-105 per cent of the threshold performance and form the core of endurance training. The higher ranges 5-7 start at 106 per cent of FTP and extend to maximum sprint performances. This percentage distribution is not rigid, but takes individual differences into account. An experienced time trialist with a strong threshold power may be able to spend longer at 100-105 per cent of FTP, while an explosive sprinter will find their strengths in the 6 and 7 ranges. The overlap between the ranges is normal and reflects the fluid transitions of the physiological systems.
Dr Coggan's seven zones have proven themselves over the years and have been continuously refined. The latest development leads to the so-called individualised zones (iLevels), which focus even more on the unique physiological requirements of each rider. This expanded approach takes into account not only the FTP, but also the individual performance duration curve and specific metabolic characteristics.
The foundation: Training area 1-2
Ranges 1 and 2, which extend from 55 to 75 per cent of FTP, form the foundation of every successful training periodisation. This is where active regeneration takes place and the aerobic metabolism is optimally developed. Many ambitious cyclists underestimate the importance of these seemingly "slow" areas and tend to train too intensively. In these areas, energy is mainly provided by burning fat, which creates the basis for improved metabolic efficiency. The heart rate remains moderate, lactate levels low and the body can regenerate during training. Paradoxically, these relaxed units often enable the greatest leaps in performance, as they create the basis for more intensive workloads.
Performance development: Training range 3-4
Ranges 3 and 4 represent the transition zone between aerobic and anaerobic metabolism. Zone 3 (76-90% FTP) corresponds to classic tempo training, while zone 4 (91-105% FTP) covers the critical zone around threshold performance. These areas are crucial for improving the FTP itself and thus for overall performance. Training in zone 4 is particularly demanding as it takes place at the borderline between what the body can handle in balance and overload. This is where the characteristic "burning legs" arise, and the mental component becomes just as important as the physical one. Systematic training in this area leads to measurable improvements in threshold performance and thus to higher values in all other areas.
Explosive strength : Training range 5-7
The upper ranges 5, 6 and 7 cover intensities from 106 per cent of FTP and extend to maximum sprint performances. Range 5 (106-120 per cent FTP) corresponds to VO2max intensity and develops maximum oxygen uptake. Zone 6 (121-150 per cent FTP) trains anaerobic capacity, while zone 7 (over 150 per cent FTP) improves neuromuscular performance and sprinting ability. These high-intensity zones require full recovery between intervals and can only be trained to a limited extent. However, they are crucial for the development of maximum performance and the ability to react in critical competition situations. The integration of these areas requires careful planning to avoid overtraining.
Customisation
The standard areas according to Coggan are an excellent starting point, but must be adapted to individual circumstances. Creating a personal performance profile shows which areas have specific strengths and weaknesses. A climber with high relative performance (watts per kilogramme) will focus on different areas than a sprinter with high absolute peak performance. The performance duration curve serves as an important analysis tool for identifying training deficits. For example, if the curve shows a significant drop in 5-minute performance, this indicates potential for improvement in the area of VO2max. Conversely, a weak 20-second performance indicates deficits in anaerobic capacity.
Several FTP tests per year
The training zones are not static, but develop in parallel with fitness. During the build-up phase, the ranges can shift every 6-8 weeks, especially for less experienced riders or after longer training breaks. Experienced athletes show more stable values, but even here 4-8 FTP tests per year make sense. The timing of retests should be chosen strategically: at the beginning of the season as a baseline, after intensive training phases to monitor progress, before important competitions for optimisation and after the season to assess loss of form. Testing too frequently can disrupt training, while testing too infrequently can lead to outdated areas.
