POWER Zones

M Series

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FTP/ZONE 4

During the class, we will be referring to Zones (1 - 7). These zones are based on a percentage of your functional threshold power.

Your FTP is the highest power you can sustain for 45 - 60 minutes at a steady rate. Training at 100% of your FTP would be equivalent to Zone 4.

As Power (Watts) = Gears x RPM, we can stay in a lower zone by going fast on a low gear or slow on medium gear. To train in a higher zone, we can either increase gears, speed or both!

BIKE DASHBOARD

POWER Zones

ZONE 1 - ACTIVE RECOVERY

Easy. Used for recoveries and warm ups (walking to light jogging)

ZONE 2 - ENDURANCE

All-day pace. Long, slow endurance training (marathon running)

ZONE 3 - TEMPO

Breathing deeper but able to talk (half marathon running)

ZONE 4 - THRESHOLD

Continuous conversation difficult (5 - 10km running)

ZONE 5a - VO2 MAX

Longer intervals (3 to 8 min) intended to increase VO2 max

ZONE 5b - ANAEROBIC

Short (30 sec to 3 min), high-intensity intervals

ZONE 5c - NEUROMUSCULAR

Very short, very high-intensity efforts (sprints)