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 the target intensity at that moment. That way, you can follow the class at your own level, regardless of your fitness, experience, or bike.
What does power or wattage mean?
Power is the effort your bike measures in watts. The app uses this value together with your FTP to determine your personal power zone. Power data is only available if your connected bike measures and transmits it.
A resistance level on your bike is different from your power output or track zone. Use the indicated track zone as your intensity target and adjust your resistance to work towards it at your own level.
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:
| Track zone | Colour | Intensity | % maximum heart rate | % FTP |
|---|---|---|---|---|
| 1 | White | Very light | 50–60% | <55% |
| 2 | Blue | Light | 61–70% | 55–75% |
| 3 | Green | Moderate | 71–80% | 75–90% |
| 4 | Yellow | Hard | 81–90% | 90–105% |
| 5 | Red | Maximum | 91–100% | >105% |
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.
Your heart rate data is part of the lesson interface at the bottom of the screen. With a connected heart rate monitor or Apple Watch, you can see your current heart rate under Heart Rate. Use the sliders icon at the top of the screen to open the display settings and choose which metrics to show. Read more in The interface of the lesson.
The app calculates an estimate of your maximum heart rate. When connecting your heart rate monitor, you can also enter your maximum heart rate yourself. The app uses this value to determine your personal heart rate zones.
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.
Matching your effort to the track zone
During the class, you can see the track zone for the current and next track. By following the instructor’s exercises with more or less resistance, you can adjust your effort to the target for the track.
Heart rate varies from person to person and is influenced by factors such as age and fitness. That is why we use personal heart rate zones instead of one fixed heart rate for everyone. With a connected heart rate monitor, you can compare your zone with the target zone; the app calculates this for you.
Your heart rate responds to changes in effort with a slight delay. Use the measurement as a guide: you do not need to reach the target zone immediately when a new track starts.
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.
Enter or estimate your FTP
CycleMasters does not offer an FTP test. You can enter a known FTP value or let the app estimate it.
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, open Connections via the Bluetooth icon.
- 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.