🚴♀️⚡ Power Training Zones Explained: What, Why & How 📊
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Published 2024-01-05
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The primary objectives of the 7-zone training system are to provide a nuanced understanding of physiological responses at different intensities and to enable athletes to tailor their training to achieve specific performance goals.
II. Definition of the 7 Zones
Zone 1: Active Recovery (Less than 55% of your FTP)
- Definition: Very low-intensity effort, often below aerobic threshold.
- Physiological Basis: Facilitates recovery by increasing blood flow without inducing fatigue.
- Practical Application: Ideal for post-race or hard training day recovery rides.
Zone 2: Endurance (56-75% of your FTP)
- Definition: Moderate, sustainable aerobic effort.
- Physiological Basis: Enhances aerobic capacity and builds endurance.
- Practical Application: Foundation-building rides for overall fitness and base training.
Zone 3: Tempo and Sweetspot (76-90% of your FTP)
- Definition: Moderate to high-intensity effort sustainable for extended durations.
- Physiological Basis: Improves lactate threshold and endurance.
Practical Application: Useful for sustained efforts in time trials or long climbs.
Zone 4: Lactate Threshold (91-105% of your FTP)
- Definition: High-intensity effort, just below anaerobic threshold.
- Physiological Basis: Improves the body's ability to clear lactate and delays fatigue.
- Practical Application: Critical for improving sustained power and race performance.
Zone 5: VO2 Max (106-120% of your FTP)
- Definition: Intervals at maximum oxygen consumption.
- Physiological Basis: Increases aerobic power and oxygen utilization.
- Practical Application: Enhances overall aerobic capacity and power at high intensities.
Zone 6: Anaerobic Capacity (Greater than 120% of your FTP)
- Definition: Short, maximal efforts sustainable for brief durations.
- Physiological Basis: Enhances the ability to tolerate and buffer lactic acid.
- Practical Application: Critical for improving short-term power and performance in bursts.
Zone 7: Neuromuscular Power
- Definition: Short, explosive efforts targeting sprinting and power.
- Physiological Basis: Develops neuromuscular coordination and power output.
- Practical Application: Essential for sprinters and athletes requiring explosive power.
III. Application of Power Zones in Training
- Functional Threshold Power (FTP): The cornerstone for determining individual power zones. FTP represents the maximum power an athlete can sustain for one hour and serves as a baseline for zone calculations.
- Base Phase: Emphasis on Zones 1-3 for building an aerobic foundation.
- Build Phase: Introduction of Zones 4-6 to target specific physiological adaptations.
- Peak Phase: Focus on race-specific skills and maintaining fitness, with personalized adjustments based on upcoming events.
- Zone-Specific Workouts: Tailored sessions focusing on specific zones to elicit desired physiological responses.
- Interval Training: Structured intervals in Zones 4-7 to enhance both anaerobic and aerobic capacities.
- Variability in Workouts: Recognizing the importance of variety to prevent monotony and enhance overall fitness.
Monitoring Progress
- Power Metrics: Regular analysis of power data to track improvements, identify trends, and make informed training decisions.
- Performance Testing: Periodic testing, including FTP assessments, to ensure accurate zone prescription and adjustment.
IV. Critiques and Considerations
- Genetic Factors: Acknowledging the role of genetics in an athlete's response to training stimuli.
- Fitness History: Recognizing that individual fitness history can influence adaptations to training.
- Environmental Conditions: Understanding how factors such as weather, altitude, and terrain can impact power outputs.
- Equipment Variability: Considerations regarding the impact of equipment on power measurements.
In conclusion, the 7-zone training system provides a sophisticated and effective framework for structuring training programs based on nuanced physiological responses. The system stands as a valuable tool for athletes and coaches striving to achieve peak performance and overall athletic excellence.
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🎬 CHAPTERS:
0:00 - Introduction to the Power Zone Training System
1:57 - Definition of the 7 Zones
5:04 - Application of the Power Zones
6:47 - Critiques and Considerations
8:20 - Conclusion
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#bike #cycling #fitness
All Comments (16)
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This is why I want a Peloton bike--they have these workouts.
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Great video. I’m an experienced endurance athlete but didn’t know there are 7 bike training zones; I was more familiar with the traditional 5 zones for run training.
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Sorry for all the questions, this is great info!
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👍👍
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Great video
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For newer less experienced riders, they may see big power improvements just thru becoming more efficient as they learn proper techniques and improve their pedal stroke. How often do you recommend power/zone testing so they can keep updated zones? Do you as a coach look for specific markers that may trigger you to ask an athlete to go ahead and do another test?
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What’s your favorite method for testing FTP?
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Thanks Brian! Great info! At what point into a program do I need to redo the FTP? Zone 3 efforts are feeling easy? VO2 intervals feel like threshold efforts?
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When is a good time to make the the transition from base phase to build phase?
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Considering all these zones, and thru the repetition of training, do athletes use the zones as "tools" of sort? As in during competition, knowing well what your zone 2,3,4 is, could they be used with in a competition? i.e. bridging gaps or in a break?
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Do you watch your athletes pwr:hr ratios and do you use that data to determine when a rider is ready to transition to the next phase of training? Once they are no longer decoupling to much extent on zone 2 base training, can that be a marker to start introducing more intense zones?
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120% FTP should last how long and how many burst should be done in 1 hour time frame?
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Are some zones more important than others?
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What’s ur favorite zone
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How much is too much interval training?
