#Endurance bike workout software

It’s common for riders on group rides to spend up to 30% of their time in Zone 1! 🚨If you live in a mountainous area, don’t kill yourself on the downhills you’ll naturally have more Zone 1 / Recovery Riding than here in Memphis, but you get the idea.🚨 On paper, this sounds easy in reality, it’s not. In short, depending on the time of year or your training goals, power zones for endurance rides can fall anywhere along this continuum.įartlek rides accomplish the goal of training metabolic systems without structured intervals…go hard on the hills, steady on the flats, but here’s where you get the MOST BANG for your buck… aim for less than 10% or less total time in Zone 1 while training your cycling endurance. Riding on the lower end of your cycling power zones will help you maintain that base but leave the legs fresher for anaerobic capacity or VO2max work. Going for a couple of hours at 60% of threshold power will still keep the training load up, but won’t make you more tired.ĭuring the racing season when you are racing a lot or doing intense interval sessions, you still want to keep the volume up, but a 75% average power for an endurance ride might leave you too fatigued for your weekend races.

Perhaps you’re in the middle of a training block and had a hard workout the day before, or you’re still tired a couple days after some big weekend rides. I like to think of these as “bridge” days between harder workouts. However, other times, an endurance ride should leave you feeling fresher at the end of the day than at the beginning. Sometimes it’s good during the base season to go out and ride at a solid 70-75% of functional threshold power to rack up as many KJs as possible. While your power may fall anywhere in between this zone during an endurance ride, you may want to ride at the top end or low end of the zone depending on your goal. That’s actually a pretty big range! Pull out your power zone calculator, 56% of functional threshold power feels a lot different from 75% of FTP. If you don’t have TrainingPeaks, this is a nice cycling zones calculator that can give you the basic training zones: CalculatorĪs you can see from the power training zones chart from above, endurance rides and zone 2 cycling training should be between 56-75% of FTP. There are multiple different zone models to choose from and you can even create your own. If you use TrainingPeaks, you can easily calculate your power zones by plugging in your FTP. How are cycling power zones calculated? There is a power zones cycling calculator that can calculate these cycling zones for you. Related Post: Cycling Training Zones: Which One Should You Use? Power Zone Calculator PMax: an all out sprint, and in WKO5, it’s the theoretical best 2 crank revolutions. Intensive Anaerobic Capacity: even harder Zone 6, around 30s in duration Max Aerobic: VO2Max high intensity effortsĮxtensive Anaerobic Capacity: the low end of your traditional Zone 6 (125% FTP) Intensive Aerobic – f this is the threshold region for watts that you can hold for about 20 minutes I find them a bit unnecessary, as we don’t need more names for Functional Threshold Power or VO2Max, but in case you come across them in a blog, here’s what they mean.Įxtensive Aerobic – this is threshold that you can hold for long periods of time, like 35 minutes or more Some terms that get used by WKO5 are listed below. It’s a deeper dive, and really not that important to know all of the time, because your coach should be specifying the exact power meter wattages you’re aiming for in each workout, with 30watt buckets.

#Endurance bike workout software

If your coach is utilizing the most advanced data analysis software that is out, WKO5, you’ll be working with 9 power training zones, but he/she probably won’t get into all of that with you. If you’re coaching yourself, or, not to be rude, your coach is antiquated, you’ll have two more zones. Okay, now this is where things get a little tricky. Zone 4 (90-105% FTP) is your Lactate Threshold or FTP Zone…however you might see it broken down like this below: Zone 2, Endurance: 56-75% FTP - where you will ride for longer training sessions Zone 1, Active Recovery: less than 55% FTP With different training regimens out there now, you might be wondering what are the 7 power zones in cycling? Here are the classic ones: