# Power Zones

With Functional Threshold Power (FTP) established, the following zones can be set for power-based training:

* **Zone 1:** Active Recovery = < 55% of FTP
* **Zone 2:** Endurance = 56-75% of FTP
* **Zone 3:** Tempo = 76-90% of FTP
* **Zone 4:** Lactate Threshold = 91-105% of FTP
* **Zone 5:** VO2 Max = 106-120% of FTP
* **Zone 6:** Anaerobic Capacity = 121-150% of FTP
* **Zone 7:** Neuromuscular Power = maximum effort

With power based training, it is important to keep track of Functional Threshold Power (FTP), and make sure it is current. FTP changes relatively quickly and expect FTP to change about every four to eight weeks as fitness develops. Monitoring FTP also provides excellent insight into fitness development.


---

# Agent Instructions: Querying This Documentation

If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question.

Perform an HTTP GET request on the current page URL with the `ask` query parameter:

```
GET https://support.onegiantleap.co.nz/training-guide/power-zones.md?ask=<question>
```

The question should be specific, self-contained, and written in natural language.
The response will contain a direct answer to the question and relevant excerpts and sources from the documentation.

Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.