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Training zones explained: how to use heart rate and power zones to fast-track your training

If you’re starting to venture into the world of riding with data, chances are you’ll have heard of training zones. In a nutshell, training zones enable cyclists to target specific physiological adaptations and, in turn, produce more effective results from their time in the saddle.

However, with numerous training zone models out there – covering both heart rate and power – and terms such as FTP, sweetspot, VO2 max and anaerobic threshold frequently bandied about, understanding and using training zones effectively can be complicated.

That needn’t be the case, though. In fact, using zones can simplify your training, whether that's road training, gravel training or mountain bike training. That's because using training zones adds structure to your riding, enabling you to hone the precise area of fitness you want to improve.

What’s more, using training zones is more accessible than ever, thanks to the increasing affordability of heart-rate monitors and power meters, as well as the fast-rising popularity of smart trainers and a number of indoor cycling apps.

So what exactly are training zones, how can you determine your zones and how do you use them? Let’s get stuck in

What are training zones?

Training zones explained: how to use heart rate and power zones to fast-track your training

If you’re starting to venture into the world of riding with data, chances are you’ll have heard of training zones. In a nutshell, training zones enable cyclists to target specific physiological adaptations and, in turn, produce more effective results from their time in the saddle.

However, with numerous training zone models out there – covering both heart rate and power – and terms such as FTP, sweetspot, VO2 max and anaerobic threshold frequently bandied about, understanding and using training zones effectively can be complicated.

That needn’t be the case, though. In fact, using zones can simplify your training, whether that's road training, gravel training or mountain bike training. That's because using training zones adds structure to your riding, enabling you to hone the precise area of fitness you want to improve.

What’s more, using training zones is more accessible than ever, thanks to the increasing affordability of heart-rate monitors and power meters, as well as the fast-rising popularity of smart trainers and a number of indoor cycling apps.

So what exactly are training zones, how can you determine your zones and how do you use them? Let’s get stuck in

What are training zones?