Power Zones

!ROUVY works with 7 power zones. We would like to describe a little more in detail how it works!

Coggan’s power zones

Z1 - Active Recovery (AR)

"Easy spinning" or "light pedal pressure", i.e., very low-level exercise, too low in and of itself to induce significant physiological adaptations. The minimal sensation of leg effort/fatigue. Requires no concentration to maintain pace, and continuous conversation possible. Typically used for active recovery after strenuous training days (or races), between interval efforts, or for socializing.

Z2 - Endurance

"All day" pace, or classic long slow distance (LSD) training. The sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at the highest end of the range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.

Z3 - Tempo

The typical intensity of fartlek workout, 'spirited' group ride, or briskly moving paceline. More frequent/greater sensation of leg effort/fatigue than at level 2. Requires concentration to maintain alone, especially at the upper end of the range, to prevent the effort from falling back to level 2. Breathing deeper and more rhythmic than level 2, such that any conversation must be somewhat halting, but not as difficult as at level 4. Recovery from level 3 training sessions more difficult than after level 2 workouts, but consecutive days of level 3 training still possible if the duration is not excessive and dietary carbohydrate intake is adequate.

Z4 - Lactate Threshold

Just below to just above TT effort, taking into account duration, current fitness, environmental conditions, etc. Essentially continuous sensation of moderate or even greater leg effort/fatigue. The continuous conversation is difficult at best, due to the depth/frequency of breathing. Effort sufficiently high that sustained exercise at this level is mentally very taxing – therefore typically performed in training as multiple 'repeats', 'modules', or 'blocks' of 10-30 min duration. Consecutive days of training at level 4 possible, but such workouts generally only performed when sufficiently rested/recovered from prior training so as to be able to maintain intensity.

Z5 - VO2Max

The typical intensity of longer (3-8 min) intervals intended to increase VO2max. Strong to severe sensations of leg effort/fatigue, such that completion of more than 30-40 min total training time is difficult at best. Conversation not possible due to often 'ragged' breathing. Should generally be attempted only when adequately recovered from prior training – consecutive days of level 5 work not necessarily desirable even if possible.

Note: At this level, the average heart rate may not be due to slowness of heart rate response and/or ceiling imposed by maximum heart rate)

Z6 - Anaerobic Capacity (AC)

Short (30 s to 3 min), high-intensity intervals designed to increase anaerobic capacity. Heart rate generally not useful as a guide to intensity due to the non-steady-state nature of the effort. The severe sensation of leg effort/fatigue, and conversation impossible. Consecutive days of extended level 6 training usually not attempted.

Z7 - Neuromuscular Power (NP)

Very short, very high-intensity efforts (e.g., jumps, standing starts, short sprints) generally place greater stress on musculoskeletal rather than metabolic systems. Power useful as a guide, but only in reference to prior similar efforts, not TT pace.





How does it work in ROUVY?

ROUVY works with 7 power zones only. The converting table you can see below. You can edit your power zone levels via the ROUVY site in user profile > settings > Zones. You can’t change the number of zones. In both power and heart rate zones, we work with 7 zones.




Note: The ROUVY power zone values in the table are the default values of zones. You can change the levels at any time via the website.

To be able to correctly and clearly analyze your training data is quite necessary to correctly set up your Power Zones. Please, pay attention to correctly set your FTP in your profile settings (only on ROUVY web pages ), then you have the option to keep the default setting, which is adjusted according to the values of  FTP.

Or you could manually adjust your Zones.

When your Training Zones are not correctly set up, the final Training statics shown do not correspond to reality.

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