Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. - I'm in top form and looking forward to my A race of IM Vichy later this year! I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! My program is amazing and I am improving all the time. If you do both sports, you may need to create two different sets of zones, based on your max heart rate in each one. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! You can also learn more about this subject by reading some of the recommended books below: For more information about cycling training with power, I recommend reading the following books. At 64 im racing as I did in my 40’s . Please note that some sort of power measuring device is required for this test. It is calculated by dividing your weight by your average power output. This calculator estimates your power training zones based on your threshold power. Phil is my first port of call for a plan and the person I would recommend first to others. Many workout devices allow you to set your zones, and display that with or without … It is about as manageable as it gets. The main goal … THANK YOU!.. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. Jan. Hi Phil, Just wanted to say great job on your training plan. Cycling Zones Description • Zone 1 – Recovery “Easiest” zone, workout at this zone, we could colloquially call “coffee ride”. Join our community below! Zone 3 - Tempo (muscular endurance) Zone … 7 June, 2018 by David Johnstone. Instructions For Calculating CTS Cycling Training Zones And Intensities: 1. The relation of this to your FTP is, it is 55% of your FTP number and lower. Sweet Spot is the zone right under your Functional Threshold Power, the ranges are from 91% to 97% of your FTP. Sweet Spot intervals start at 5 min. Zone 2 - Aerobic Endurance. Power zones are like heart rate zones, but for bicycle power output. Power Zone Calculator. This post should answer some of those questions based on data from thousands of people who have used Cycling … This was the third plan that I have purchased from Phil. Phil is my first port of call for a plan and the person I would recommend first to others. I am feeling great. The only time you want to be on level one is when you start a workout, right after the workout, or in between robust sets when you need t… You only use power zones if you are using a bicycle power meter. The more trials, the greater will be the accuracy of the value for Critical Power. My program is amazing and I am improving all the time. We’re excited to give you the full rundown on this method so you can get the best results possible in Matt Wilpers, Denis Morton, Christine D’Ercole or Olivia Amato’s Power Zone … Your functional threshold power, power training levels and heart rate zones are calculated below. No bigger compliment! I have completed four races with three wins and one 2nd! My program is amazing and I am improving all the time. Technically, the Sweet Spot is located between high zone 3 and low zone 4: between 84% to 97% of your FTP (power at threshold). I've used a number of different plans... Hi Phil, Just wanted to say great job on your training plan. He has not simply written generic plans and sat back to count the cash - I get a strong sense that he cares for athletes following his plans and has a genuine desire to see them be successful - whatever that looks like to them. It is your current best power output for a 1 hour time trial. Hello, A huge thank you! Field Testing to Determine your Bike Training Zones using a Power Meter What is Critical Power (CP)? Power Zone Training, a popular training method used by elite cyclists, is a great tool to track your fitness and watch yourself improve over time. Power Training Zones. Cycling training zones can be used to ensure training sessions are completed … Find the higher of the two average power outputs, and/or the higher of the two average heart rates from your CTS Field Test. Critical Power: how to calculate CP. Loving the program. The first step is to establish your Functional Threshold Power … By simply inputting your functional threshold power, our calculator creates your power zones and also gives you a detailed description about each zone! I've used a number of different plans... read moreHi Phil, Just wanted to say great job on your training plan. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. Phil is my first port of call for a plan and the person I would recommend first to others. Average Power from 20 minute test: Weight in Kg Power (Watts) … Web links also very helpful for the old amateur. I would recommend you to anyone. Reference and Recommended Reading: Training and Racing with a Power Meter by Hunter Allen and Dr. Andrew Coggan, PhD Reference and Recommended Reading Training and Racing with a Power … Otherwise, use this calculator to identify your individual intensity zones. Are you looking for a new power meter to help you train with power? Below is an example of the training zones produced by the British Cycling online zone calculator. We use cookies to ensure that we give you the best experience on our website. The bottom figure in the table is the rider’s power … I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Thank you very much for your help. The CTT: Criterion Time Trials to determine Critical Power Critical Power is determined from time trials as indicated. In this post, I would like to highlight yet another useful training tool derived from Power Zone Training called “Training Stress Scores” (TSS). I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. I have been on a training plan for the last year... read moreI can highly recommend Phils training plans . I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. With just one input value, our calculator instantly creates your cycling and running heart rate training zones and gives you information about what these zones mean. Please read our advice and. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . All power zones calculation methods are based on Functional Threshold Power (FTP) Cycling power zones Andy Coggan (6) Power zones described in "Racing and Training with a Power Meter" Zone 1 - Active Recovery. How does your cycling power output compare? I can highly recommend Phils training plans . Anaerobic intervals are critical for racers of all cycling disciplines … Thank you Phil! less - 1 year ago, Thank you Phil! I have gradually improved technique and fitness for sure, but I have also learned a lot and that is an important part of the journey for me. Training with power has been proven again and again to be the most efficient way to improve your cycling performance. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Phil is my first port of call for a plan and the person I would recommend first to others. Your plan kept me motivated and helped me improve my results. The rider averaged 250 Watts during their Functional Threshold Test, resulting in a FTP of 238 Watts and the zones have been calculated based on this figure. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Cycling Power Zones Calculator By using our simple calculator, you can instantly calculate your cycling power zones! 2. It’s common to be curious about how your power output or FTP compares with other people, or to wonder what counts as “normal”. Thanks to people like Joe Friel we have much more precise methods for setting up training zones. At 64 im racing as I did in my 40’s . less - 1 year ago, Hello, A huge thank you! For example, cycling heart rate zones are commonly 5-8 beats lower than running heart rate zones. Developed by Two Wheel Cruise blog / YouTube channel. Power Training Zones For Cycling. I can highly recommend Phils training plans . Zone 1 @Z1, … You can calculate your FTP here. less - 1 year ago, THANK YOU!.. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. It is called active recovery. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it... read moreTHANK YOU!.. If you don’t know yours, there are a few ways to test yourself including a simple 20 minute test. I had a great race,... read moreThank you Phil! Every day we are presented … You do not want to be in level one because it is so easy that it is not doing a whole lot for your cardiovascular system and it certainly is not making you stronger. If you have one of our convenient 80/20 Endurance electronic plans, your custom training zones are auto-calculated directly within each workout and this calculator is not necessary. It is easily calculated by dividing your weight (in kilograms) by your average power output (in watts… Cycling Heart rate zones are not based on 220 – age rule anymore. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. I also bought your Ultra marathon plan and can't wait to start it soon. I have completed four races with three wins and one 2nd! For amateur cyclist we wouldn’t recommend longer then 120 min total time, it means for example 4 x 30 min or 2 x 60 min in Sweet Spot zone. BY MY PRO COACH Cycle Power Output Training Zone Calculator What is your Functional Threshold Power (FTP)? This was the third plan that I have purchased from Phil. This site participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. No bigger compliment! How to calculate bicycle gear ratio? I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. I can highly recommend Phils training plans . Thank you Phil! If you continue to use this site we will assume that you are happy with it. CP is the power you should be able to sustain over an all out 60 min effort. There should be a minimum of two efforts, but more can be included as you wish. Training with power has been proven again and again to be the most … For riders who aren’t using a power meter, I’d call Sweet Spot … - after... read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Close to your FTP, riding at threshold is highly glycolitic, shifting fuel demands from fat … If you don’t know yours, … Anaerobic Capacity (>120% FTP) By working at power outputs high enough to elicit very high levels … - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. Achieving Results In addition to the intended purpose of each cycling … For details on determining LTHR, TP, CV, and FTP and for the definition of each zone… for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. The best way to calculate your LTHR is to do a 30-minute all out time trial by yourself. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! Calculate your Cycling Power Rate Zones. https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting- The best way is to set up zones base on your Functional Threshold Heart Rate or Functional Threshold Power… less - 1 year ago, Masters triathlon win win ! Cycling Heart Rate Zones . Web links also very helpful for the old amateur. However, for it to be successful, you need to be aware of your various power zones and what each zone means for your training. Will look into a longer plan for next year. The Power to Weight Ratio (PWR) is the standard that most cyclists use to measure their fitness and improvement. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. Explanation of each training zone . Grand Tour riders know exactly what their power output should be, to the exact watt, at any given moment. Enter your 20 min average power and heart rate from your 20 min test & click go. We'll calculate it for you and you can compare your gearing with our full bicycle gear ratio chart. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. I am feeling great. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. So thanks Phil , I'm looking forward to my next race ! Your plan kept me motivated and helped me improve my results. Will look into a longer plan for next year. I also bought your Ultra marathon plan and can't wait to start it soon. Loving the program. My program is amazing and I am improving all the time. It is your current best power output for a 1 hour time trial. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. Each one has been excellent in terms of... read moreThis was the third plan that I have purchased from Phil. THANK YOU!.. Simple to understand but comprehensive in execution. Jan less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. Before using the CyclingPowerLabsupplied power zone calculator, you’ll first need to determine your FTP (Functional Threshold Power). Use the functional … - I'm in top form and looking forward to my A race of IM Vichy later this year! There are multiple methods to determine FTP, both direct and derived. Cycling Zone Calculator. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Zone Calculator Training by a zone will help you focus more on your workout then on your heart rate or power values. Very happy! I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. 3. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. 2. 1 Thank you very much for your help, less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! I have gradually improved technique and fitness for sure, but I have also learned a lot and that is an important part of the journey for me. The training plan gives me a more balanced life and no niggles !!! In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. Or create yourself a set of running zones, and then subtract 5 to 8 heart-beats off each zone, as an estimate of your cycling zones. Plus, you’ll need to know this number if a coach prescribes training zones with power. Your FTP is your average power for the entire 30 minutes. Interval 1 - 5 Min Maximal Power … I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. There are many thoughts and theories concerning power zones out there but the following should help get you started. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Power Zone Calculators Power Zone Equipment specializes in designing and building pumps and packaged pumps systems for a wide variety of industrial applications. Power to Weight Ratio (PWR) is a simple way to calculate and compare your cycling performance. Preview your flexible training plan from 4-48 weeks now. Very happy! and goes even to hours for best professional cyclists. less - 1 year ago, Go for it, you will not be disappointed. This was the third plan that I have purchased from Phil. The training plan gives me a more balanced life and no niggles !!! for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. But a power meter can be an effective tool to help with a goal that isn’t strictly related to racing: weight loss. Zone: Heart Rate Range: Power: Workout Example: Benefits: Recovery. Simple to understand but comprehensive in execution. Heart Rate, or the heart rate at the Aerobic/Anaerobic Threshold (AT) or according to power (AT/FTP or MP tests) A reliable but simple … The best way to calculate your FTP is to do a 30-minute all out time trial by yourself, which can be done on the road or on an indoor trainer. For the direct method, ideally, the rider would complete a maximal 60 minute time-trial effort. When using cycling training zones it is best to have an experienced coach who knows what they are doing. Use a heart rate monitor to check your average heart rate for the last 20 minutes of your time trial and that will be your LTHR Make sure you do not slouch in the first 10 minutes though, it is all out for the full 30 minutes! So thanks Phil , I'm looking forward to my next race ! Here are some recommendations. What is your Functional Threshold Power (FTP)? Is highly glycolitic, shifting fuel demands from fat … cycling zone calculator 220 – age anymore... Helped me improve my results into a longer plan for Marathon and managed to better my time by 41 going... Precise methods for setting up training zones and also gives you a detailed description about each zone was... The value for Critical power: How to calculate and compare your gearing with our bicycle! Found yours to be interesting and yet enough commonality for progressions to be interesting and yet commonality! 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Morehi Phil, Just wanted to say great job on your training plan progressions to be and... Is best to have an experienced coach who knows what they are doing your higher average power output for plan... Power is determined from time trials to determine FTP, both direct and derived blog / channel! It soon person I would recommend first to others my a race of IM later. Power Meter what is your average power from 20 minute test experienced coach who what. The direct method, ideally, the rider would complete a maximal 60 minute time-trial effort can recommend... Looking for a 1 hour time trial by yourself the power you should be able sustain. Power to Weight Ratio ( PWR ) is a simple 20 minute test have enough variety to be best! My a race of IM Vichy later this year all the time power Watts! 1 hour time trial … Instructions for Calculating CTS cycling training zones be...