EEVVOO Zone Setup

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Eevvoo Zone Setup

Introduction

Sport is really easy. Every thing you do is based on three things: An activity (running/cycling/..) for a duration (distance/time/repeats) in a specific intensity (BPM/ Watts/Pace/Weight/RPE). Easy right, but here the easiness ends when looking at the intensity.

To make progress you will have to make your own intensity more specific. This is where zones come in. There are multiple based on your (at Eevvoo at least) theshold, the intensity you can maintain for 1 hour. With a test workout or plan you can determine your threshold and from there start calculating.

Sport can be dangerous. Unfortunately, sport is inextricably linked to injuries, accidents, or worse. Therefore, before you test, it is important to contact a doctor for advice.

The advice given here only offers insight into how to determine and calculate your zones, nothing more. It is in no way medical advice.

Testing (in any form) to determine your zones, requires some basic fitness. That’s why all starter schedules are designed on your gut and how you experience each part (block) of training. Therefore beginner plans do not require testing to establish your zones. After finishing a beginner plan, you might be able to do a test.

A specialist can help you do an accurate test. All other tests are approximate representations of your values.

Cycling Zones

In cycling there are two main zone units: heart rate & power. You can chose either or both. Both is best, since you will not only know how fast your heart is beating, it also tells you what your power output is. However, power is more accurate, since it is truly direct, so if you do a sprint for instance your power will be in the right zone after just a couple of meters. Therefore power is a unit with which tracking and planning of your progress/keeping your endurance level is more precise.

To dertermin your zones you will need to do a FTP test. There is a pretty good and accurate protocol, which can befound in our workouts. Even better is to go for a test plan which helps you to be in optimal condition to give it your best shot. Once you know your FTP you can calculate your zones.

Note! Power is really direct, which means when you stand up after a corner your numbers will spike. Set you divice’s screen refreshment therefore on a minimum of every 3 seconds.

Cycling Power Zone (Watts)
Use your threshold and multiply is by the percentage to get the upper and lower values of each zone.

Zone 0: 50 – 70 % – Recovery
Zone 1: 71 – 83 % – Aerobix
Zone 2: 84 – 91 % – Tempo
Zone 3: 92 – 100 % – Sub threshold
Zone 4: 101 – 108 % – Super threshold
Zone 5a: 109 – 115 % – Aerobic capacity
Zone 5b: 116 % – max – Anaerobix capacity

Cycling Heart Rate Zones (BPM)
Use your threshold and multiply is by the percentage to get the upper and lower values of each zone.

Zone 0: 70 – 84 % – Recovery
Zone 1: 85 – 89 % – Aerobic
Zone 2: 90 – 94 % – Tempo
Zone 3: 95 – 99 % – Sub threshold
Zone 4: 100 – 102 % – Super threshold
Zone 5a: 103 – 106 % – Aerobic capacity
Zone 5b: 107 % – max – Anaerobic capacity

Repeat the test on a ‘regular’ basis to calculate your zones again to keep them up-to-date.