Training With Power

Train with Power. Unlock Precision. Build Peak Performance.

The training approach by Dr. Andy Coggan and Hunter Allen revolutionized endurance sport by shifting focus from heart rate to power-based training. Their work, especially the book Training and Racing with a Power Meter, laid the foundation for structured cycling and triathlon training based on watts — measurable, real-time output.

This method allows athletes to train smarter using data, target specific physiological systems, manage fatigue, and peak with precision.

🎯 Why Power-Based Training?

Unlike heart rate (which can be delayed or influenced by stress, caffeine, etc.), power data is immediate and objective. It reflects true effort—allowing athletes to:

• Know exactly how hard they're working

• Compare workouts accurately

• Pace races perfectly

• Apply precise training stress over time
  
  

📊 FTP: The Foundation of the System

At the heart of Coggan’s system is Functional Threshold Power (FTP) — the highest average power you can maintain for ~60 minutes without fatiguing.

Your training zones, intensities, and even race strategies are built from your FTP.

To estimate FTP: Do a 20-minute all-out test, take 95% of your average power over that time.

⚙️ The 7 Power Training Zones

Each zone is linked to a specific physiological adaptation. Here’s how they're structured:

Zone | Name | % FTP | Purpose

Z1 | Active Recovery             | <55%         | Recovery, circulation, post-race

Z2 | Endurance                      | 56–75%     | Aerobic base building, long rides

Z3 | Tempo                             | 76–90%     | Muscular endurance, sustainable efforts

Z4 | Lactate Threshold (FTP) | 91–105%   | Raise FTP, race pace work

Z5 | VO₂ Max                          | 106–120% | Improve aerobic power, race surges

Z6 | Anaerobic Capacity         | 121–150% | Sprint, hills, high-intensity bursts

Z7 | Neuromuscular Power Max effort  |Sprints, short accelerations (under 10 sec)

📐 TSS, IF, CTL, ATL, and TSB — What They Mean

The method uses TrainingPeaks metrics to track training load, stress, and form:

• TSS (Training Stress Score): Quantifies training load for a session
  100 TSS = 1 hour at FTP

• IF (Intensity Factor): How intense a workout is compared to FTP
  IF 1.0 = FTP effort

• CTL (Chronic Training Load): Your long-term fitness

• ATL (Acute Training Load): Your short-term fatigue

• TSB (Training Stress Balance): Your readiness to perform
  Positive = Fresh; Negative = Fatigued
  
  

🧪 Example: Structured Week (Cyclist or Triathlete)

Day             | Workout                                                        | Zone Focus

Monday       | Recovery spin (60 min)                                  | Z1

Tuesday      | Intervals: 4x5 min @ 110% FTP (3-min rest) | Z5

Wednesday | Endurance ride (90 min)                                | Z2

Thursday     | Tempo ride (60 min)                                       | Z3

Friday          | Off or light spin                                               | Z1

Saturday      | Threshold workout: 3x12 min @ FTP             | Z4

Sunday        | Long ride (2.5–4 hrs)                                      | Z2–Z3

📈 Benefits of Coggan–Allen Method

• ✅ Personalized training zones — every watt counts

• 📊 Data-driven performance — measurable improvement

• ⏱️ Perfect pacing — avoid burnout in races

• 📉 Fatigue management — CTL/ATL/TSB keep your body in check

• 🔁 Repeatable progress — review and refine training every cycle
  
  

🔁 Applying the Method Beyond Cycling

Though designed for cycling, the Coggan–Allen system is widely applied in:

• Triathlon training (especially on the bike leg)

• Running with power meters (Stryd)

• Rowing, cross-country skiing, and other endurance sports
  
  

🧠 Pro Tips

• Re-test FTP every 4–6 weeks to adjust zones

• Use a power meter with consistent calibration

• Don’t chase numbers every ride — each zone has its purpose

• Combine power + RPE + heart rate for best results

• Don’t ignore rest! Monitor TSB for signs of overtraining
  
  

📚 Learn More

• 📘 Book: Training and Racing with a Power Meter by Hunter Allen & Dr. Andy Coggan

• 🌐 TrainingPeaks.com for analysis tools

• 📱 Use apps like WKO5, TrainerRoad, Zwift, or Xert to apply power data in real time
  
  

🚴 Train Smart. Ride Strong. Perform on Purpose.

The Coggan–Allen Method is more than just power zones — it’s a complete performance system backed by science, designed to guide athletes of all levels toward long-term progress and race-day excellence.