The Ride Education
Find Your Zones
Tool to estimate your Heart Rate and Power zones based on your profile and training experience. Train smarter, manage effort, and make every ride count.
FTP
151 watts
HRmax
188 bpm
HEART RATE ZONES
THE BASICS
Understand your power.
Train with purpose.
Your estimated FTP turns watts into personal intensity. Explore what your result means for every ride.
FTPPOWER ZONESYOUR RIDE
01
Power Training — Made Personal
Power gives you a simple and objective way to understand how hard you are working on the bike.
Unlike speed or resistance alone, watts represent the work you are producing at that moment. Your FTP allows those watts to become personal, creating training zones based on your own estimated fitness level rather than using the same targets for everyone.
Whether you are new to indoor cycling or an experienced rider, power provides a common reference for every workout.
Individual fitness. Personal intensity. Smarter training.
02
Start With an Estimate. Refine With Experience.
Not everyone knows their FTP — and you shouldn't need to perform a maximal test before your first power-based class.
Using basic information such as age, biological sex, body weight and current fitness level, the FTP Estimator provides an initial reference point that can be used to calculate your personal Power Zones.
It is not intended to replace physiological testing.
It is designed to answer a much simpler question:
“What is an appropriate starting point for my power training?”
As you gain experience riding with power, your FTP can be adjusted or confirmed through a dedicated assessment.
Estimate first. Ride. Learn. Refine.
03
What FTP Means for You
FTP stands for Functional Threshold Power.
It provides a practical reference for understanding your current cycling capacity and personalizing your training intensity.
Once an FTP value has been established, your power output can be expressed as a percentage of that value.
This allows two riders with very different fitness levels to train together while each works at an intensity appropriate to their own ability.
The number is individual.
The training becomes personal.
01 / YOUR INTENSITY
Your 5 Keiser Power Zones
Your estimated FTP creates personal starting zones. The watt ranges below update when you change your details above.
YOUR ESTIMATED FTP— WA starting reference you can refine with experience.
ZONE 1 · ACTIVE RECOVERY< 55% FTP—
Very light effort for recovery, warm-up and cool-down.
ZONE 2 · ENDURANCE56–75% FTP—
Sustainable aerobic work to build an endurance foundation.
ZONE 3 · TEMPO76–90% FTP—
Controlled, moderately challenging effort that requires focus.
ZONE 4 · LACTATE THRESHOLD91–105% FTP—
Challenging riding around your estimated FTP.
ZONE 5 · HIGH INTENSITY106–150% FTP—
Hard intervals above FTP that challenge your ability to repeat effort.
Watt ranges follow the same rounded boundaries as the Power Zones table above. These are estimates, not measured thresholds.
Connect power with how you feel
Watts respond immediately as you change cadence or resistance. Your breathing and perceived effort help you interpret the number.
POWERWWhat you produce
Immediate, objective workload.
YOUR BODYRPEHow that work feels
Breathing, muscular effort and recovery.
Power provides the data. Your body provides the context.
Different watts. Same zone.
Keiser's five colors give every rider a shared language for intensity. The wattage behind each color remains personal.
YOUR ESTIMATE— W FTP
Zone 2: —
EXAMPLE RIDER250 W FTP
Zone 2: —
The second rider is an illustration. Both riders follow the same percentage boundaries.
From your first ride to better fitness
01BEGINNER
Control intensity and find a comfortable start.
02RECREATIONAL
Add structure and purpose to each class.
03TRAINED
Manage intensity precisely as your fitness develops.
The purpose of the zones stays the same. The power you produce to reach them changes.
Your FTP evolves with you
01ESTIMATE
Start with a useful reference.
02RIDE
Notice your power and perceived effort.
03REFINE
Adjust your FTP or complete an appropriate assessment.
As your fitness, training and recovery change, revisit your FTP so your zones continue to reflect your current capacity.
FREQUENTLY ASKED QUESTIONS
Do I need to be a cyclist to use FTP?
No.
You do not need cycling experience to begin training with power.
FTP simply provides an individual reference that allows your watts to be translated into personal training zones.
The estimator gives you a practical starting point so you can begin using power from your first indoor cycling sessions.
Can I use FTP without performing a test?
Yes.
If you do not currently have a measured FTP, the estimator can provide an initial reference based on your personal information and current fitness level.
As you accumulate experience with power training, the value can be refined or confirmed through an appropriate cycling assessment.
Why not simply use the same watts for everyone?
Because the same power output can represent very different levels of effort for different people.
150 watts may be comfortable for one rider and extremely challenging for another.
Using FTP converts absolute watts into relative intensity, allowing each rider to work according to their own capacity.
Watts tell us the workload.
FTP gives that workload context.
Why does my fitness level matter?
Your current fitness level helps the estimator determine a more appropriate starting FTP.
The question is based on your overall physical conditioning — not specifically on cycling experience or the number of hours you exercise each week.
This allows the estimator to be used by people coming from many different exercise and sporting backgrounds.
Should I compare my FTP with other riders?
No.
FTP is primarily a tool for personalizing your own training.
Body weight, training background, cycling experience, age and individual physiology can all influence power output.
The most useful comparison is with yourself over time.
What if my zones feel too easy or too hard?
An estimated FTP is a starting point.
During your first rides, pay attention to your power, breathing and perceived effort. Your experience across the five zones can help determine whether the initial estimate appropriately reflects your current fitness.
If the zones consistently feel substantially easier or harder than expected, your FTP may need to be refined.
Will my FTP change as I get fitter?
Yes.
FTP is not a permanent number.
As your fitness improves, your ability to produce and sustain power may also improve. Changes in training, recovery, health or periods of inactivity can also affect your FTP.
Reassessing your FTP periodically helps keep your Power Zones relevant to your current fitness.
What is the purpose of the five Keiser zones?
The five zones simplify intensity.
Instead of asking every rider to produce the same wattage, each zone represents a percentage of the rider's individual FTP.
This creates a common coaching language for indoor cycling while keeping the actual workload personal to each rider.
Different watts.
Same zone.
Individual intensity.
NOT JUST WATTS.
YOUR WATTS.
The goal isn't to ride like someone else.
It's to understand your own intensity and make every ride count.
Individual power.
Personal zones.
Purposeful training.
FIND YOUR ZONE. RIDE YOUR RIDE.