Training camp
Training zones
Seven power zones from your FTP, the same ones most training apps use, so they fit whatever plan you follow.
Type your FTP to see your zones. With an account, they come from your profile.
| Zone | Watts | Of FTP | What it trains |
|---|---|---|---|
| Z1 · Active recovery | < 138 W | < 55% | Easy spinning; recovery between hard days. |
| Z2 · Endurance | 138–188 W | 55–75% | Long steady rides: the base of every fondo. |
| Z3 · Tempo | 188–225 W | 75–90% | Brisk but sustainable for hours with focus. |
| Z4 · Threshold | 225–263 W | 90–105% | Hard and steady, 10 to 60 minutes: long climbs. |
| Z5 · VO2max | 263–300 W | 105–120% | Very hard efforts of 3 to 8 minutes. |
| Z6 · Anaerobic | 300–375 W | 120–150% | Short punches of 30 seconds to 2 minutes. |
| Z7 · Sprint | > 375 W | > 150% | All-out sprints of a few seconds. |
A long fondo is usually ridden in Z2 to Z3, about 65–80% of FTP, depending on its length and your ambition. Set it per race.
Your training
Plan to your A-race
Week by week from today to race day: base, build, taper, fitted to your time. Only if you want it.
Workouts
The sessions the plan is built from, with the research behind them, to download at your FTP.
Train with JOIN, TrainingPeaks or a coach? Keep doing so: the zones above match theirs, and FondoLab never needs your training plan for race day.