Training with power is one of the most valuable tools for cyclists to improve their fitness. The COROS cycling power zone model is based on a percentage of your FTP (Functional Threshold Power) to allow your workouts to be as individualized as possible. You can view your power zones in the Profile page > Settings > Cycling Power Zones.
COROS power zones are broken down into 7 zones:
- Recovery: Easy, recovery rides.
- Aerobic Endurance: Long rides. Easy, but sustained effort.
- Aerobic Power: Tempo, or sweet spot rides. Harder effort that require focus, but sustainable for longer periods.
- Threshold (at or near FTP): FTP workouts. Strenuous effort and hardly sustainable.
- Anaerobic Endurance (above FTP): VO2max workouts. Effort is very demanding and can be sustained for several minutes at a time.
- Anaerobic Power: Strength workouts. Highly demanding effort that can only be sustained for a few minutes.
- Sprint: Neuromuscular workouts. Maximal effort that can be sustained for up to a minute at most.
How do I view power zones?
To calculate your FTP (Functional Threshold Power) and view your individual power zones, you will need to meet the requirements listed below during a bike activity to provide an initial assessment of your FTP. An accurate FTP helps to determine your individual power zones and provides accurate Training Load data for cycling activities. These are the requirements:
- Record an indoor or outdoor ride with at least one segment of 20+ minutes of steady, uninterrupted riding (no intervals).
- During the 20-minute steady segment, your COROS device receives heart rate data and is paired with a power meter.
- During this segment, your heart rate must average at least 60% of your heart rate reserve.
- For example, if your max heart rate is 180 and resting heart rate is 50, your heart rate reserve is 130. 60% of 130 is 78. Now to get the target range, we will add resting heart rate to the previous numbers. 78+50=128. To qualify for this example, the athlete needs to maintain a heart rate reading over 128bpm.
After meeting these requirements, you can take the COROS FTP Test periodically to reassess your cycling fitness and ensure your power zones align with your current fitness level.
Will my power zones update automatically?
Yes, once you have unlocked power zones via one of the methods above, EvoLab will automatically update your power zones as you record more rides with a connected power meter.
Your FTP will be assessed on any outdoor ride and as your FTP changes, your power zones will also change accordingly. FTP is calculated using your most recent 12 "Moderate Intensity" rides within the last 60 days. For every three new Moderate Intensity rides, your FTP will be re-assessed.
Moderate Intensity is described as 60% or higher of your heart rate reserve (HRR) with a minimum activity duration of 20 consecutive minutes.
Changes in FTP are determined by your heart rate in relation to power output. If you record three consecutive rides where your heart rate is lower than previous training has indicated for any given power output, your FTP will increase. On the other hand, if you record three consecutive rides where your heart rate is higher than previous training has indicated for any given power output, your FTP will decrease.
We also recommend taking the COROS FTP Test periodically to reassess your cycling fitness.
Why did I receive a higher than usual Training Load score on my bike activity?
If your power zones are inaccurate, this may result in a higher than usual Training Load being calculated. To avoid this, please double check your FTP value and power zones after your COROS FTP is unlocked. If your power zones need further adjusting, you can manually edit your FTP value by going to the Profile page in the COROS app > Settings > Cycling Power Zones.
Contact COROS Support
Need help or have additional questions? Reach out to a COROS Expert in one of the following ways:
- Submit a Support Request Form – Click here to get started
- Send a message via the COROS App:
- Open the COROS App
- Go to Profile Page > Customer Support > Contact Support > Submit.