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Training Zone Calculator


The Coggan power zones by exercise physiologist Dr. Andrew Coggan, are a system for categorizing and prescribing intensity levels in cycling based on an individual's functional threshold power (FTP). 

zone table-2.jpg plain english and easy to remember:

Chill mode 1, "Active Recovery" zone, is characterized by low-intensity effort. In this zone, cyclists maintain a comfortable and easy pace, allowing for active recovery between more intense training sessions. The effort level is light, and it helps enhance circulation, promote blood flow, and facilitate the removal of metabolic byproducts from previous workouts. Training in chill mode is crucial for recovery and can be sustained for extended periods without significant fatigue, making it an essential part of a well-rounded training program.

Casual mode 2,"Endurance" or "Aerobic" zone, is characterized by a moderate intensity where cyclists work at a sustainable and aerobic effort level. In this zone, individuals are able to comfortably maintain a conversation while riding. Casual mode training primarily targets the aerobic energy system, enhancing cardiovascular fitness, and improving the body's ability to utilize oxygen efficiently. This zone is key for building endurance, promoting fat metabolism, and laying the foundation for more intense training in higher zones. Longer rides in casual mode contribute to overall cardiovascular health and stamina.

Hustle mode 3, "Tempo" zone, involves a moderate to moderately-high intensity effort. Cyclists working in the hustle mode experience a challenging but sustainable pace. This zone is effective for improving aerobic capacity, lactate threshold, and overall endurance. Riding in the hustle mode helps build muscular strength and enhances the body's ability to clear lactate, delaying the onset of fatigue. Tempo training is often utilized for longer intervals, and it strikes a balance between intensity and duration, making it beneficial for various cycling disciplines and fitness goals.

Beast mode 4, "Threshold" or "Lactate Threshold" zone, represents a higher intensity effort where cyclists operate close to their anaerobic threshold. In beast mode individuals are pushing their limits but still maintaining a sustainable pace for shorter durations. This training zone is crucial for improving the point at which lactate starts to accumulate in the muscles, delaying the onset of fatigue. Workouts in beast modes are challenging and help enhance both aerobic and anaerobic fitness, making it valuable for improving overall cycling performance and increasing the ability to sustain higher intensities.

Savage mode 5, "VO2 Max" or "Interval" zone, is characterized by high-intensity efforts. In this zone, cyclists are working at or near their maximum aerobic capacity. Workouts in savage mode typically involve intervals of intense effort followed by periods of rest or lower intensity. Training in this zone helps improve cardiovascular fitness, oxygen utilization, and overall power output. It is particularly effective for increasing the body's ability to take in and utilize oxygen, contributing to enhanced performance in shorter, more intense efforts during races or competitions. Workouts in savage mode are challenging and are often used to target specific performance improvements.

Ludicrous mode 6, "Anaerobic Capacity" zone, involves very high-intensity efforts where cyclists operate at or near their maximum capacity. In this zone, the focus is on short bursts of all-out effort, typically lasting only a few minutes or less. Training in ludicrous mode aims to improve anaerobic capacity, which is crucial for activities that demand quick, powerful surges of energy. Workouts in this zone contribute to increased tolerance to high levels of lactic acid and improved performance in situations requiring rapid acceleration or sustained power in a near-maximal effort. Training in ludicrous mode is intense and is often incorporated into interval training sessions.

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