Cycling Training Zones - Digital Download Store

Breakaway Coaching

Cycling power zones

Enter your FTP to get your personalised training zones. Choose from four established zone models.

FTP (watts)

Functional threshold power

Weight (kg) — optional

Adds W/kg to your results

How did you test your FTP?

20-min test95% of 20-min avg power

Ramp test75% of peak 1-min power

60-min testAverage power = FTP directly

Already know my FTPEnter it directly above

20-min average power (watts)

FTP = 95% of this value

Zone model

The most widely used power model. Seven distinct zones covering everything from easy recovery to maximal sprinting efforts.

Breakaway Coaching

Choose your testing method to get your personalised heart rate training zones.

Threshold HR (LTHR) Your lactate threshold heart rate

Age — optional Used to cross-check your max HR estimate

How did you determine your heart rate?

20-min effort Average HR minus 6 bpm → gives LTHR

30-min effort Final 20-min average HR → gives LTHR directly

Enter max HR directly Use if you know your max HR from a test or race

20-min average heart rate (bpm) LTHR = this value minus 6 bpm

Zone model

Five HR zones mirroring the TrainingPeaks power model, anchored to your LTHR. Widely used in structured training plans.