Training with track zones in lessons using heart rate or wattage.
In every class, you see a track zone for each track. This zone indicates how intensively you’re training at that moment. That way, you can follow the class at your own level, regardless of your fitness, experience, or bike.
What is a track zone?
A track zone is an intensity target for a portion of the class. The zones run from 1 through 5:
- Zone 1: very low intensity
- Zone 2: low to steady intensity
- Zone 3: moderate intensity
- Zone 4: high intensity
- Zone 5: maximum intensity
So the indicated track zone is not a fixed speed or a fixed wattage. It’s a personal goal that’s translated into a percentage that fits you.
How are the zones calculated?
The app links the intensity of a track to a percentage of your personal starting value:
- With a connected heart rate monitor or Apple Watch, zones are based on your maximum heart rate.
- With a connected bike that measures wattage, zones are based on your FTP.
As a result, the same track can have a suitable training target for everyone. For example, a Zone 4 track is intense for both a beginner and an experienced athlete, even though their heart rate or wattage may differ.
Zones based on heart rate or FTP
Do you train with a heart rate monitor or Apple Watch? Then the app shows you how your heart rate relates to your maximum heart rate. The track zone indicates the desired percentage of that maximum heart rate.
Do you train with a bike that measures wattage? Then the app uses your FTP as the starting point. The track zone then indicates the desired percentage of your FTP. Your wattage typically responds more directly to changes in resistance or effort than your heart rate, which may rise or fall with a slight delay.
What is FTP?
FTP stands for Functional Threshold Power: the power output in watts that you can sustain at a high but manageable level for an extended period. It’s a widely used metric for personalizing cycling training.
The higher your FTP, the more wattage you can deliver at a given intensity. The app uses your FTP to determine the wattage zones.
Measure or estimate your FTP
Do you already know your FTP—for example, from an earlier test or from your bike computer or training platform? Then you can enter this value yourself.
Don’t know your FTP? Then the app can estimate it based on your weight and level. Your weight is used only for this purpose. An estimated FTP is a good starting point; update your FTP when you later have a more accurate value.
If you want to adjust information such as your maximum heart rate or weight afterwards, you can simply re-pair the device:
- In the app, go to Menu > Pair Sensors.
- Swipe the paired device to the left to remove/unpair it.
- Pair the device again via Pairing; you’ll then immediately see the screen where you can enter and save your new information (such as your adjusted maximum heart rate).
No paired heart-rate monitor or bike?
Even without a paired sensor, you can still follow the track zones. Then use your instincts as a guideline:
- Zone 1 feels very light and relaxed.
- Zone 3 requires a clear effort, but is still easy to sustain.
- Zone 5 feels maximum: you give everything you can at that moment.
That way, the lesson remains accessible to everyone. A paired heart-rate monitor, an Apple Watch, or a bike only gives you extra insight into how your effort compares to the indicated track zone.