Once you have your functional threshold power; then use the percentages below to determine the power ranges for each of the Alp Fitness training zones. The percentages come from Andrew Coggan’s system, adapted to the Alp Fitness training zone categories.
Easy Zone. Coggan’s zone 1, or power less than 56% of your FTPw.
Conversational Zone. Coggan’s zone 2, or power between 56-75% of your FTPw.
Comfortably Hard (Tempo) Zone. Coggan’s zone 3, or power between 76-90% of your FTPw.
Comfortably Hard (Threshold) Zone. Coggan’s zone 4, or power between 91-105% of your FTPw.
Uncomfortably Hard (VO2max) Zone. Coggan’s zone 5, or power between 106-120% of your FTPw.
Uncomfortably Hard (Anaerobic Capacity) Zone. Coggan’s zone 6, or power greater than 120% of your FTPw.
Instead of calculating everything by hand, you can use the TrainingPeaks Power Zones Calculator to set power zones for running, cycling, cross country skiing, swimming, etc. You will need to use this calculator anyway to set your zones in your TrainingPeaks account.
- Go to your “Athlete Account Settings” > “Zones” > Power.”
- Click “Add Activity” and choose “Run,” “Bike,” “XC-Ski,” etc.
- In the box next to “Threshold,” input your threshold power for the sport.
- For “Choose Type,” select “Threshold Power.”
- For “Choose Method,” select “Andy Coggan” or “Alp Fitness Power Zones” (only available if your TrainingPeaks account is connected to Alp Fitness coaching) — if “Andy Coggan” isn’t available for running and you don’t have access to the Alp Fitness Power Zones, then select “MyProCoach Running” (these are similar to the first five Alp Fitness zones).
- Press the “Calculate” button to set your zones.
- “Save” before closing.
Now you can use these power zones to target the different intensity levels indicated in your workouts and TrainingPeaks will use these zones when showing your workout results. Setting your power zones in TrainingPeaks — and using your power meter when training — is also important so TrainingPeaks can calculate your Training Stress Score (TSS) for workouts you’ve completed.
