You've got your FTP. Now what?
You've finished your FTP test — or your MAP test, or maybe you just know your best 20-minute power. You've got a number: 250 W, 320 W, 180 W.
And then.. what happens next?
Most riders upload that number into Zwift or TrainingPeaks, tick a few boxes, and hope for the best. But here's the truth: knowing your FTP isn't the goal. Knowing how to use it is.
Why most cyclists waste their FTP
Most riders don't get faster because they constantly train in the middle — never easy enough to recover, never hard enough to adapt.
That grey zone feels productive, but it's mostly fatigue dressed up as progress.
Common issues:
Riding too much in "tempo purgatory" (Zone 3–4)
Using outdated or oversimplified zone charts
Ignoring how recovery and age change the equation
Treating FTP as a target instead of a reference point
The problem with standard training zones
Most zone systems trace back to % of FTP, popularised by Coggan and Allen around 2003.
They're tidy on paper, but physiologically blunt.
Why? Because:
Not all riders have the same relationship between FTP and aerobic ceiling (MAP)
Zones are not discrete steps — your body doesn't flip switches at 85% vs 86%
Age, fibre composition, and recovery all shift where each intensity truly sits
That's why I built the CycleCoach Power Training Levels — a more flexible, evidence-based system that works whether you know your FTP, MAP, or 20-min power.
The CycleCoach Power Training Levels
These zones are based on MAP (Maximal Aerobic Power), not FTP.
Why? Because MAP is your true aerobic ceiling. FTP sits somewhere between 72-77% of MAP depending on your rider type (as I explained in Monday's post about the MAP test).
If you only know your FTP or 20-minute power, don't worry — the calculator converts it for you. But training from MAP gives you more accurate zones across all rider types.
Each level represents a range of effort, not a single fixed number. Physiology isn't binary — intensity blends gradually — and your zones should reflect that.
| Power Level | Description | Typical Duration | % of MAP |
|---|---|---|---|
| REC | Recovery rides — "walk on the pedals." Gentle spin, blood flow, no strain. | 30–90 min | 0–40% |
| Level 1 | Long, steady rides, endurance pace. Chat easily. | 1–6 hrs | 40–55% |
| Level 2 | Core endurance rides, paceline work, base miles. | 1–4 hrs | 50–65% |
| Level 3 (MIET) | Moderately Intensive Endurance Training — sustainable tempo. Harder group rides or long climbs. | 30–120 min | 60–70% |
| Level 4 (FTP) | Threshold — the point where sustainable effort meets grit. | 10–60 min | 65–75% |
| Level 5 | 10-mile TT effort. Just below VO₂max, painful but paced. | 4–20 min | 70–85% |
| Level 6 | Maximal aerobic intervals. Think pursuit power. | 1–5 min | 80–110% |
| Level 7 | High-intensity, anaerobic work. | 20–60 sec | 110–150% |
| Level NMP | Neuromuscular, sprint power. 5–20 sec all-out. | 5–20 sec | 150%+ |
💡 Tip: The overlaps are deliberate. Real physiology doesn't stop at neat borders — and neither should your training.
Calculate your own zones
You can generate your personal CycleCoach Power Training Levels using:
FTP (Functional Threshold Power)
MAP (Maximal Aerobic Power) — from ramp/MAP test
MMP-20 (best 20-min power)
Calculate Your Personal Training Zones
Enter your FTP, MAP, or 20-minute power and get your complete CycleCoach Power Training Levels — printable, ready for TrainingPeaks, Zwift, or Garmin.
👉 Calculate Your Zones Now
Takes 30 seconds. No email required.
How to structure your week using CycleCoach levels
Here's what a balanced masters-rider week (≈10 h) might look like:
Mon: Recovery spin (REC/Level 1) — 45 min easy
Tue: Threshold session — 3 × 10 min @ L4, 5 min recoveries
Wed: Aerobic ride — 90 min @ L2
Thu: VO₂max — 5 × 4 min @ L6, 4 min recoveries
Fri: Rest or light core work
Sat: Long endurance ride — 3–4 h @ L2–L3 (MIET range)
Sun: Easy spin — 60 min REC/L1
That's roughly 70% easy, 20% moderate, 10% hard — sustainable for masters cyclists who want to improve without constant fatigue.
Adjusting for your goals
| Goal | Key Levels | Reduce |
|---|---|---|
| Time trials | L4–L5 | L6+ |
| Criteriums | L5–L7 | L2 |
| Gran fondos / endurance | L2–L3 | L6+ |
| Hill climbs | L5–L6 | L1 |
| General fitness | Pyramidal mix | — |
Common training zone mistakes
Mistake 1: Living in Level 3-4 (tempo/threshold)
Most riders spend 60-80% of their time here. It feels productive but leads to chronic fatigue. Fix: 70% easy (L1-2), 15% moderate (L3-4), 15% hard (L5-6+).
Mistake 2: Making easy days too hard
"Easy" at Level 2 (50-65% MAP) isn't slow enough for recovery. True recovery is REC/Level 1 (40-55% MAP) — conversational, guilt-free spinning.
Mistake 3: Treating zones as rigid boxes
Your body doesn't know the difference between 74% and 75% of MAP. Zones are ranges, not targets. Train by feel + power, not power alone.
Mistake 4: Ignoring duration
Level 4 for 10 minutes ≠ Level 4 for 60 minutes. The zones tell you intensity; duration tells you dosage. Both matter.
The recovery mistake
Recovery is the most under-trained system in cycling.
Typical pattern:
Hard Tuesday → Hard Wednesday → Hard Thursday→ Fatigue Friday → Mediocre weekend.
Better rhythm:
Hard day → Easy day → Hard day → Rest or long aerobic ride.
Hard days hard.
Easy days genuinely easy.
That's how you adapt — especially after 40.
When to retest
Every 8–12 weeks in base/build
Every 4–6 weeks in peak season
After major volume changes or illness
Avoid testing when tired or stale — you'll get a false low. Consistency matters more than frequency.
The takeaway
FTP or MAP isn't your training — it's just your reference point.
The CycleCoach Power Levels turn that number into a structure you can actually train by, adapt to, and sustain.
🚴♂️ Try the calculator, build your levels, and start training with precision — not confusion.
👉 Calculate Your Power Levels Now
Want Training Built Around These Zones?
The CycleCoach Collective ($75/month)
Progressive training plans using these exact power levels
Weekly live Q&As to dial in your zones and troubleshoot training
Recovery-first approach for riders 40+
7-day free trial
Or if you need fully personaliSed coaching:
Silver Coaching (from £125/month)
Custom plans built around YOUR zones, schedule, and goals
Weekly adjustments based on how you're responding
Nutrition and strength programming included