Let’s go together!
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 intensities more specific for each sport. This is where training zones come in. These are 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. Once you have setup your zones you will need to repeat these test on a regular basis to keep them update with your current fitness level.
Note
You should know the following before you do a test and/or setup your training zones. 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 starter plans and workouts 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.
In cycling there are two main zone units: heart rate & power. You can chose either or both. Both is best, but that is expansive at the same time. Since we are not able to decide for you what you should and could spend you can also choose either. Heart rate is where it all starts. It give you a good indication of your effort. A disadvantage is that your heart is slow in adjusting to the speed (your out put) you go for. This means is take some time to rise to your zone if your increase your speed and the other way around if you slow down.
To determine your zones you will need to do a functional threshold (FT) test. There is a pretty good and accurate protocol, which can be found in our workouts (or through the button below). 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 FT you can calculate your zones. Note that this protocol is the same as for a FT power test.
Cycling Heart Rate Zones (BPM)
Once you know the values of your test your can start calculating. Use your threshold and multiply is by the percentage to get the upper and lower values of each zone.
Our cycling training plans based on heart rate are designed around these cycling training zones and sticking to them will help you achieve your goals.
function round(value) { return (value % 1 <= 0.25) ? Math.floor(value) : Math.ceil(value); } function calculateTrainingZones() { let thr = parseFloat(document.getElementById('thr').value); let mhr = parseFloat(document.getElementById('mhr').value); let zones = { "Zone 0 (Recovery)": [0.70, 0.84], "Zone 1 (Aerobic)": [0.85, 0.89], "Zone 2 (Tempo)": [0.90, 0.94], "Zone 3 (Sub-threshold)": [0.95, 0.99], "Zone 4 (Super-threshold)": [1.00, 1.02], "Zone 5a (Aerobic capacity)": [1.03, 1.06], "Zone 5b (Anaerobic capacity)": [1.07, 1.00] // upper value will be set to mhr }; let results = ''; let previous_max_hr = null; for (let zone in zones) { let min_hr = round(thr * zones[zone][0]); let max_hr = zone === "Zone 5b (Anaerobic capacity)" ? round(mhr) : round(thr * zones[zone][1]); if (previous_max_hr !== null) { min_hr = previous_max_hr + 1; } previous_max_hr = max_hr; results += `
`; }
document.getElementById(‘zones’).innerHTML = results; }
function round(value) { return (value % 1 <= 0.25) ? Math.floor(value) : Math.ceil(value); } function calculateTrainingZones() { let thr = parseFloat(document.getElementById('thr').value); let mhr = parseFloat(document.getElementById('mhr').value); let zones = { "Zone 0 (Recovery)": [0.70, 0.84], "Zone 1 (Aerobic)": [0.85, 0.89], "Zone 2 (Tempo)": [0.90, 0.94], "Zone 3 (Sub-threshold)": [0.95, 0.99], "Zone 4 (Super-threshold)": [1.00, 1.02], "Zone 5a (Aerobic capacity)": [1.03, 1.06], "Zone 5b (Anaerobic capacity)": [1.07, 1.00] // upper value will be set to mhr }; let results = ''; let previous_max_hr = null; for (let zone in zones) { let min_hr = round(thr * zones[zone][0]); let max_hr = zone === "Zone 5b (Anaerobic capacity)" ? round(mhr) : round(thr * zones[zone][1]); if (previous_max_hr !== null) { min_hr = previous_max_hr + 1; } previous_max_hr = max_hr; results += `
`; }
document.getElementById('zones').innerHTML = results; }
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 and what your output is in power at that specific heart rate. You could also just go for power, since this is the most direct and accurate unit you can use. Therefore power is a unit with which tracking and planning of your progress/keeping your endurance level is more precise.
To determine your zones you will need to do a FTP test. There is a pretty good and accurate protocol, which can be found 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.
Once you have these cycling training zones setup you can start training. Sticking to these zones will help you build over time and achieve your goals. For the blocks in your training keep in mind that you should stay as close to these numbers as possible, this can be really hard since power is so direct.
In running, like cycling, there are two main zone units: heart rate & speed. You can chose either or both. Both is best, since you will not only know how fast your heart is beating and it also tells you what your speed output is. Although speed is more accurate, since this is more direct than your heart rate which follows along, heart rate is more easily to run on. Therefore heart rate in beats per minute (bpm) is used for training and speed is used for analysis.
To determine your zones you will need to do a FT test. There is a pretty good and accurate protocol, which can be found 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 FT you can calculate your zones.
Running Heart Rate Zones
Use your threshold and multiply is by the percentage to get the upper and lower values of each zone.
With this setup you can really benefit from our workouts and plans. These are specifically designed around these running training zones.
Strength
Running Speed Zones (min/km)
Use your threshold and multiply is by the percentage to get the upper and lower values of each zone.
Repeat the test on a ‘regular’ basis to calculate your zones again to keep them up-to-date.
Fill your zones out in Trainingpeaks to by adding cycling heart rate zones to your setup. This is done under your profile. Your zones will be used in your workouts and will be help sound alarm if you are outside of the zone you are supposed to do your block in.
© Eevvoo 2024. All rights reserved.