How to Set Your Training Zones
To set your training zones, first find your threshold — FTP for cycling power, threshold (lactate) heart rate, or threshold pace for running — then apply a zone model as percentages of that number. The most common power model is Dr Andrew Coggan's seven zones. Or skip the maths and let Stride set and update your zones automatically from your data.
Quick answer
Find your threshold, then set zones as % of it: power off FTP, heart-rate off threshold HR, pace off threshold pace. Use power for the bike, pace for running, HR as a cross-check.
Step 1: find your threshold#
Zones are anchored to a threshold, so establish that first: your FTP for cycling power (see how to test your FTP), your threshold heart rate, or your threshold pace for running. Use the right anchor for each sport and metric.
Step 2: apply a zone model#
For power, the Coggan seven-zone model is standard, as a percentage of FTP: Active Recovery (under 55%), Endurance (56–75%), Tempo (76–90%), Threshold (91–105%), VO2max (106–120%), Anaerobic Capacity (121–150%) and Neuromuscular (over 150%). Heart-rate zones are set as percentages of your threshold heart rate, and running pace zones as percentages of your threshold pace. Pick one model and stay consistent.
Power vs heart rate vs pace#
Train the bike by power where you can — it's instant and doesn't drift — and run by pace, with heart rate as a cross-check for both. Heart rate lags effort and is swayed by heat, fatigue and caffeine, so it's a poor primary target for short, hard efforts but useful for endurance and for spotting fatigue.
Or let Stride set your zones#
Stride estimates your threshold and Critical Power from your rides and runs and sets your zones for you, updating them as your fitness changes so they never go stale. Try Stride free.
FAQ#
Frequently asked questions
- How many training zones are there?
- Most power systems use the seven Coggan zones; many heart-rate systems use three to five. The exact count matters less than anchoring zones to a current threshold and using them consistently.
- Should I set zones by power or heart rate?
- Use power for cycling and pace for running as your primary targets, with heart rate as a cross-check. Power and pace respond instantly; heart rate lags and drifts with heat and fatigue.
- What percentage of FTP is each zone?
- In the Coggan model: Active Recovery <55%, Endurance 56–75%, Tempo 76–90%, Threshold 91–105%, VO2max 106–120%, Anaerobic 121–150%, Neuromuscular >150% of FTP.
- How often should I update my zones?
- Whenever your threshold changes — typically every 4–6 weeks of training. Stride updates them continuously from your data, so they stay accurate without manual re-testing.