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ZoneDescriptionFitlab ZoneRPE (1-10)HR (%max)Power (%FTP)
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Z1Easy recovery (long ride pace…easy to talk, but not too slow)L14-560-80%55-75%
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Z2Hard endurance or Tempo (e.g. hard 1.5-2hr ride, speech harder)L2680-85%75-90%
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Z3FTP or long TT pace (speech only 1-2 word answers)L4785-90%90-105%
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VO2maxNo Speech. Max even pace for 2-8mins e.g. this will be faster for the 2mins and propotionally slower for the longer ones (think of it as a 100% effort pursuit or short TT)L5890%+106-130%
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AnaerobicAbsolute all out max for 30-90secsL79>150%
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SprintsAbsolute all out max for 5-30secsL710N/A>220%
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FTP (Functional Threshold Power) - measured in wattsThis can be derived from app FTP tests like Zwift or by doing a 20min max effort and multiplying power by 0.95
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Max HR (Max Heart Rate) - measured in bpm (beats per minute)Preferably what you have seen during a race or sprinting over the top of a climb or sprinting after a max sustained VO2max effort. Can also be calculated using 220-age, but this is inaccurate.
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Ratings of Perceived Exertion (RPE) - Borg Scale (From British Cycling)
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RPE ScaleDescription
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1Sitting on a sofa doing nothing.
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2Getting up to make a cup of tea.
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3Easy paced recreational riding, slight feeling of exertion.
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4All-day paced riding, not easy but definitely sustainable. Able to maintain a full uninterrupted conversation.
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5Riding consciously quicker but still able to talk easily.
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6Upping the effort, only able to talk in short sentences.
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7Building on Level 6, you could probably just about respond “I’m fine!” if someone asked you how you felt.
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8Riding hard, you can only sustain this for a couple of minutes and only communicate with single word answers.
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9Almost as hard as you can possibly push your pedals
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10100% sprint for the line.
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