Power Zones

ROUVY works with 7 power zones only. The converting table you can see below. 

You can’t change the number of zones. 

  • Go to my.rouvy.com and LOG IN
  • Choose SETTINGS
  • Here you can see ZONES


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.


Coggan’s power zones

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

Z1 - Active Recovery (AR)

"Easy spinning" or "light pedal pressure" i.e. very low-level exercise is too low in itself to induce significant physiological adaptations. It just gives a minimal sensation of leg effort/fatigue and requires no concentration to maintain pace, and continuous conversation is possible. It's 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 is generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration is 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, and continuous conversation is still possible. Frequent (daily) training sessions of moderate duration (e.g. 2 h) at level 2 are possible (provided dietary carbohydrate intake is adequate) but complete recovery from very long workouts may take more than 24 hrs.

Z3 - Tempo

The typical intensity of fartlek workout, 'spirited' group ride, or briskly moving paceline - gives more frequent/greater sensation of leg effort/fatigue than at level 2. It requires concentration just to maintain alone, especially at the upper end of the range, to prevent the effort from falling back to level 2. Breathing gets deeper and more rhythmic than at level 2, so any conversation would be somewhat halting, but not as difficult as at level 4. Recovery from level 3 training sessions is more difficult than after level 2 workouts, but consecutive days of level 3 training are 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. - It results in essentially a continuous sensation of moderate or even greater leg effort/fatigue. Continuous conversation is difficult at best, due to the depth/frequency of breathing. Since effort is sufficiently high and sustained exercise at this level is mentally very taxing, it's typically performed in training as multiple 'repeats', 'modules', or 'blocks' of 10-30 min duration. Consecutive days of training at level 4 are possible, but such workouts are 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 is intended to increase VO2max. It generates such strong to severe sensations of leg effort/fatigue, that completion of more than 30-40 min total training time is difficult at best. Conversation is not possible due to often 'ragged' breathing. It should generally be attempted only when adequately recovered from prior training – consecutive days of level 5 work are 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 (30s to 3 min), high-intensity intervals designed to increase anaerobic capacity - heart rate is generally not useful as a guide to intensity due to the non-steady-state of the effort. There will be severe sensation of leg effort/fatigue and conversation would be impossible. Consecutive days of extended level 6 training are 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 is useful as a guide, but only in reference to prior similar efforts, not TT pace.



For more help, please feel free to contact us.

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