The display is split into several areas:

• A Settings button and Power Zones button.
• The percentage of FTP to calculate.
• Your current FTP. This is also a button.
• The target power corresponding to the selected percentage of your FTP.

FTP Zones is very easy to use:

• Tap the - and + buttons or use the slider to adjust the percentage of FTP.
• The value changes in 5 per cent steps for quick adjustments during a workout.
• Tap the FTP button to configure your FTP.
• The app stays on-screen for instant access without needing to unlock your device.
• After 30 seconds of inactivity the screen dims. This can be configured in Settings.

The colour of the controls and the horizontal slider for adjusting the percentage of FTP match the Power Zone corresponding to that percentage.

Tap the FTP button in the Main screen to configure your FTP:

• Tap the - and + buttons or use the slider to adjust your FTP.
• The value changes in 5 watt steps for quicker adjustments. Round your actual FTP to the nearest multiple of 5.
• Tap the Save button to save your FTP and return to the Main screen.
• Tap the Cancel button to return to the Main screen without changing your FTP.
• If you don’t know your FTP, tap the Take a Test button to configure an FTP Test.

If you don’t know your FTP or want to measure improvements over time, configure and then take an FTP test:

• Tap the - and + buttons to adjust the warm up duration. Choose between 0 and 30 minutes in 5 minute steps.
• You should always warm up before a test. If you are already warmed up, choose 0 minutes to avoid an additional warm up.
• Tap the - and + buttons to adjust the test duration. Choose between 1, 3, 5, or 20 minutes. Longer tests are more accurate, but also more difficult.
• Tap the Start Warm Up or Start FTP Test button to start the warm up or FTP test. The first time the timer is started, you are prompted for permission to send notifications. Notifications are sent when the warm up and test ends if FTP Zones is not running in the foreground.
• Tap the Cancel button to return to the Configure FTP screen.
• If you already know your average power for the selected test duration, or want to calculate the average power required to achieve a particular FTP test result, tap the Calculate FTP button to calculate your FTP.

Starting a warm up or FTP test shows a countdown timer and progress bar.

• The timer begins with a four second countdown for you to get ready.
• Unless you configured no warm up, the timer then runs for the warm up duration.
• After the warm up (if any), the test starts. Use your bike’s controls to start a new stage so that you will be able to see your average power over just the test period.
• Rotate your device to landscape to increase the size of the countdown timer.
• After the test period has finished, take a note of your average power from your bike’s display and tap the Done button to calculate your FTP.
• Tap the Cancel button at any time to return to the Configure FTP Test screen.
• By default, auto-dim is disabled during the warm up and test periods to make it easier to see the countdown timer. This can be configured in Settings.
• If FTP Zones is running in the foreground, countdown beeps are played during the initial countdown and when approaching the end of the warm up or test. Tapping anywhere on the screen will silence any countdown beeps currently being played. Sounds can be disabled in Settings.
• If FTP Zones is not running in the foreground, a notification is sent at the end of the warm up and test.

FTP Zones can calculate your FTP from your average power over the test period:

• Tap the - and + buttons or use the slider to adjust the average power you achieved.
• The value changes in 5 watt steps for quicker adjustments. Round your actual average to the nearest multiple of 5.
• Tap the Save button to save your FTP and return to the Main screen.
• Tap the Cancel button to return to the Configure FTP Test screen.

Your FTP is the maximum average power that you could sustain for one hour. As the FTP test was shorter, an adjustment is made to calculate your FTP from your average power:

• 70% of 1-minute average
• 80% of 3-minute average
• 85% of 5-minute average
• 95% of 20-minute average

This screen can also be used to calculate the average power required to achieve a particular FTP test result:

• From the Configure FTP Test screen, choose the appropriate test duration.
• Tap the Calculate FTP button.
• Adjust the target percentage until your desired FTP is shown. The app rounds the average and FTP to the nearest multiple of 5 watts so you might not get an exact result.
• Tap the Cancel button to return to the Configure FTP Test screen without saving the FTP.

Tap the Power Zones button in the top right of the Main screen to open the Power Zones screen. This shows the seven power zones devised by Dr. Andrew Coggan. Each zone corresponds to a percentage range of FTP:

• Active Recovery: < 56%
• Endurance: 56-75%
• Tempo: 76-90%
• Lactate Threshold: 91-105%
• VO₂ Max: 106-120%
• Anaerobic Capacity: 121-150%
• Neuromuscular Power: > 150%

These power zones and colours are also used in CYCLONE classes at David Lloyd Clubs.

FTP Zones also shows the range in watts for each power zone based on your current FTP.

Tap the Settings button in the top left of the Main screen to open the Settings screen. This has some settings to control the behaviour of the app and links to other screens.

The Appearance setting controls whether the app follows the system appearance or always has a light or dark appearance.

The Disable Auto-Dim setting controls when the app disables auto-dim: Never, Always or FTP Test. The default is FTP Test which will disable auto-dim during an FTP test to make it easier to see the countdown timer. If VoiceOver is running, this setting is ignored and auto-dim will always be disabled.

The Sounds setting controls whether the app plays any sounds. Currently the only sounds that can be played are countdown beeps during an FTP test.

The iOS Permissions button opens the section in the Apple Settings app where the notification settings for FTP Zones can be configured. This only appears after using the FTP Test timer at least once, as notification permissions are not requested until the timer is first used.

The Help page contains a few options to help you learn how to best use FTP Zones:

• A link to this User Guide.
• An easy way to send me mail if you have any questions or comments.

The About page contains information about the app and Hacknicity.

FTP Zones:

• The version of the app.
• A link to the web site for the app.
• A link to the privacy policy for the app.
• A link to the App Store page for the app.

Hacknicity:

• A link to the Hacknicity web site.
• A link to all my apps on the App Store.

The Do you like this App? section contains several ways you can support FTP Zones:

• Write an App Store review.
• Share the app with other people.

The Share it with other people option allows recommending the app by Mail, Message, Twitter, Facebook, AirDrop and more. Choose QR Code to display a QR code that links to the App Store page for the app. The other person can scan this with their camera app.

I am very grateful for your support to make more people aware of FTP Zones.

There is also a link to all my apps on the App Store and an easy way to send me mail if you have any feedback.