| An 'effort' is a very vague term, it means different | | | | The first power cycling training zone is the 1 minute |
| things to different racers, so for this article, an effort is | | | | effort. You would use this zone for a short sprint, |
| when you have to dig deep, and really push yourself | | | | either on the flat, or up hill. The effort should be 20% |
| hard. | | | | above your FTP, or above 300 watts. |
| There are different types of efforts as well, a sprint is | | | | The second zone is the 5 minute effort. This zone |
| different from a 5 mile climb, and a 5 mile climb is | | | | could be used for a moderate climb, or a break close |
| different from a 10 mile time trial. | | | | to the finish line. The effort should be 15% - 20% |
| Each racer also has a limited amount of efforts they | | | | above your FTP, or 287 - 300 watts. |
| can complete. For example, if you had to do a 100 lap | | | | The third zone is the 10 minute effort. This could be |
| criterium, and there was a sprint every lap, I doubt | | | | used for a longer climb, or during a breakaway. This |
| anyone would be able to do 100 sprints! | | | | effort should be done at 8% - 12% above FTP, or 270 |
| Choosing the right moments to put in a big effort is | | | | - 280 watts. |
| crucial to winning a race. | | | | The final power cycling training zone is the 20 minute |
| Using power cycling training zones, you can pace | | | | effort. This would be close to your time trial pace, but |
| yourself correctly during a hard effort, and avoid | | | | can also be used for a big climb, or a breakaway |
| burning yourself out. | | | | which is quite far from the finish line. This effort should |
| To use these power cycling training zones correctly, | | | | be done at your FTP, up to 8% above it, or 250 - 270 |
| you must know what your functional threshold power | | | | watts. |
| is. I have described how to do this in my hub (link at | | | | Knowing your FTP and power cycling training zones is |
| bottom of page). | | | | crucial to pace yourself correctly during a race. |
| For this article, I will use 250 watts as an example of | | | | Those power cycling training zones can also be used |
| someone's functional threshold power. | | | | for interval training sessions as well. |