Master Your Training Zones
Understand power and heart rate zones to train at the right intensity for maximum gains. Stop guessing and start training smarter.
Training zones divide your effort into levels, each targeting different physiological adaptations. Whether you use power or heart rate, understanding zones is key to effective training.
What Are Training Zones?
Training zones are intensity levels based on your threshold - FTP (Functional Threshold Power) for cycling or LTHR (Lactate Threshold Heart Rate) for running. Each zone targets specific energy systems and adaptations.
The 7-Zone Power Model
Rivo uses a 7-zone power model: Recovery (Z1), Endurance (Z2), Tempo (Z3), Threshold (Z4), VO2max (Z5), Anaerobic (Z6), and Neuromuscular (Z7). Each zone has specific training benefits.
How to Use Zones Effectively
Most training should be polarized - spend 80% in zones 1-2 (easy) and 20% in zones 4-7 (hard). Avoid the 'grey zone' (zone 3) which is too hard for recovery but too easy for adaptation.
Training Zones with Rivo
Automatic zone calculation from FTP or LTHR
Real-time zone tracking during workouts
Time-in-zone analysis for every session
AI recommendations based on zone distribution
Key Rivo Features
Training Zones
Train with power and heart rate zones automatically calculated from your threshold data.
TSS Analytics
Track Training Stress Score, Intensity Factor, and Normalized Power.
Statistics & Analytics
Track your progress with detailed charts, trends, and performance insights.
Frequently Asked Questions
How many training zones should I use?
Rivo uses a 7-zone power model and 5-zone heart rate model. This provides enough granularity for targeted training while remaining practical. You can customize zones if needed.
How often should I update my zones?
Update your zones whenever your FTP or LTHR changes significantly - typically every 4-8 weeks. Rivo can help track your progress and suggest when to retest.
Related Training Topics
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Put This Knowledge to Work
Rivo EndurAI helps you apply these concepts automatically with AI-powered training plans.