First, what does the calculator do?
1- provides a cheap (free!) method to control your training intensity
2- uses scientifically sound methods to estimate critical metabolic inflection points and capacities
3- provides you with a reliable, easily repeatable method to test your fitness over time
4- coexists with a library of information that allows you to better interpret your results and make educated steps in planning your training
What does it not do?
1- overload you with semi-redundant information
2- over complicate things
3- require a lab, expensive software, or lactate meter to obtain important information about your current fitness
How to Use the Calculator
First, you will need to perform 2 all-out efforts. Here is the simple protocol you should use to get the best results from the calculator.
Before the Test
1- Ensure you are fairly rested by taking 1 to 4 lighter days of training depending on your current fatigue levels.
2- Have a relatively high-carb diet in the 24-48 hours before completing the time trials to ensure good levels of glycogen availability.
3- Do your due diligence by checking equipment. Calibrate your power meter, check batteries/equipment, etc.
The Protocol
15’ easy (3/10 RPE)
5’ steadily building from easy to threshold effort (3/10 building to a 7/10)
5’ easy
1’ @ goal 5’ power (to improve your pacing)
5’ very easy (2/10 RPE)
5’ ALL OUT (try to pace evenly)
15’ easy
20’ ALL OUT (try to pace evenly)
20’ cool down
Total: 1hr31’
Uploading the Data
Go to the Training Zones Calculator and plug in your 5’ and 20’ peak power.
Hit “Calculate”
Interpreting the Zones
Z1 - Zone 1 is your recovery zone. This intensity is fueled primarily by fat and relies on just a little bit of carbohydrate (likely around 30-50g/hr). This intensity is best used for the first 5-10’ of your rides to ensure that the aerobic system is warmed up slowly. This intensity can also be used for your recovery days when your main goal is to restore glycogen stores throughout the day and to prepare for an upcoming high intensity and/or long duration training day(s).
Z2a - Zone 2a is where you should spend the majority of your training time if you are a middle distance or endurance athlete. This zone stimulates a high rate of fat oxidation and a relatively low rate of carb oxidation (likely between 40-80g/hr). This is a great stimulus for the aerobic system and allows you to spend a lot of time building the maximum power as well as capacity of the aerobic system. It is wise to eat 40-60g of carbohydrate per hour during Z1a rides lasting 1.5-2hrs or more to maximize training time, recovery and adaptation.
Z2b - Zone 2b is also a potent stimulus of maximum fat oxidation, coming at a slightly higher carbohydrate cost. Z2b will likely stimulate your body to oxidize (“burn”) it’s highest amount of fat/hr which is a strong stimulus for aerobic development and metabolic efficiency. This intensity requires a moderate amount of carbohydrate to sustain, likely between 80 and 120g/hr. Z2b can be added to longer endurance sessions to enhance the “efficiency factor” of the workout. If you have a relatively low training availability (less than 10 hours/week) and/or have a low level of fitness (less than 4.5 watts/kg for 5’ power) you can spend the majority of your training time in Z2a. If you have a higher training volume (more than 14hrs/week) and/or have a high fitness level (more than 5.2 watts/kg for 5’ power), it is wise to add Z2a into your program in the form of intervals rather than doing the bulk of your training at this intensity. Otherwise, you will surely deplete your glycogen stores over the course of a week’s training.
Z3 - Zone 3 can be considered your “tempo” or “sweet spot” zone. If your goal is to enhance your 1hr to 3hr power, adding intervals to your training in the Z3 intensity is a good choice. Intervals can be frequently spiced into Z2a rides in the form of 3x5’ Z3 or you can have larger, less frequent Z3 workouts in the form of 4x15’ Z3. To enhance the effect of Z3 intervals, perform some of the intervals at a cadence of 50-60rpm. This shifts more of the stimulus to your fast twitch fibers and forces them to act in a more aerobic way. In the end, this will have the effect of lowering your VLa max.
Z4 - Zone 4 can be considered as your “threshold” zone. This intensity stimulates your metabolism to ride the line between lactate production and combustion (MLSS, LT2, Lactate Threshold, etc). Z4 intervals can be frequently mixed into Z2a rides in the form of 4x3’ Z4 or can be used in larger, less frequent workouts like 6x10’ Z4. Z4 power relies heavily on carbohydrates, so make sure that you are well-fueled before and during Z4 workouts.
Z5 - Zone 5 can be considered your “VO2 max” zone. Zone 5 intervals can be used to improve your maximal aerobic power and should be planned carefully. Z5 power relies almost solely on carbohydrate oxidation so you should be well-fueled before and during Z5 intervals and ideally you should have somewhat fresh legs leading into a Z5 workout. Further, Z5 intervals can be very taxing, so make sure to take the following training day as a low intensity day to allow for proper recovery and adaptation. Two classic Z5 workouts are 3x [10x (30” Z5, 30” Z2a)] or 3x [8x (40” Z5, 20” Z2a)].
If you’re interested in learning more about the training zones or want consultation on how to apply the ideas and principles of this website to enhance your training, please fill out this contact form or directly email me at rdeckard14@gmail.com
Happy Training!
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