TRAINING ZONES CALCULATOR
In order to calculate training zones for cycling we need to determine our performance first. FTP and LTHR. We can do that with the variety of tests.
How to get FTP and/or LTHR:
The test can be done on an uninterrupted flat road or even better on an uphill section. The test can also be done on an indoor trainer. After a short warm-up we do a 20min all-out test. We go as hard as we can for 20min. Try not to start too hard, so you don't blow up in the first few minutest. After the test we look for averages of that 20min allout interval and we substract 5% which gives us approximate estimation of FTP (it may vary form 3-15%).
Example: Average power of 20min interval was 300w. We multiply that with 0,95 and we get - 300 x 0, 95 = 285w. That is our FTP estimation and the power that we can sustain for approximately 1h (35-70min).
Testing LTHR or Heart Rate threshold is done very similarly, but the interval is a bit longer, 45-60min, and we take into account the whole interval average.
For an accurate determination of FTP, LTHR and other physiological markers we use specialised test. Lactate test, ergospirometry, power profiling etc. are one of the more accurate tests. These tests give us accurate results which means more accurate training zones. Lactate test and power profile test can be done at Pulse Performance.
In order to calculate training zones for running we need to determinate our performance first (THRESHOLD PACE and/or LTHR).
Simple and effective Threshold pace estimation for faster runners is the fastest tempo on 10km and 8km for those who are a bit slower.
Example: We run 40min on a 10km distance which gives us 4:00 min/km Threshold Tempo.