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Workout HR Zones

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    • #25610
      AvatarNic Jacobson
      Participant

      Hi Lynda,

      I’m one week into the 40+ Masters Cross Country Mountain Bike Build, Peak and Race Training Plan 12 Weeks. I only train with a HR monitor.

      I noted your advice to change from % Functional Threshold Power to % Threshold Heart Rate for the workouts in the plan. After this change, the summary on the left of the TrainingPeaks screen indicates a zone, and the calculated HR for the zone based on a % of Threshold Heart Rate.
      The values stated don’t relate well to the Zone described. In the workout description it refers to HR zones 1 to 3, then in the Workout details only 1 and 2. This makes the workout seem quite light. I’m wondering if I should adjust the rates in the workout? Or am I misunderstanding something?

      I’ve copied the work-out description, the Workout details and my HR zones by the Friels method from my 20 min test earlier in the week.

      Thanks in advance,
      Nic

      Workout Description:
      Warm up riding power L1-2 or heart rate zone 1-2. Then ride 30 minutes non-stop in power L2 or heart rate zone 2, 30 mins non-stop in power L3 or heart rate zone 3, 60 mins non-stop in power L2 or heart rate zone 2. End ride with 10 mins easy recovery paced spinning.

      Workout Details

      Warm up
      20 min @ 64 bpm
      Zone 1: Recovery

      Power L2
      30 min @ 105 bpm
      Zone 1: Recovery

      Power L3
      30 min @ 132 bpm
      Zone 2: Aerobic

      Power L2
      1 hr @ 105 bpm
      Zone 1: Recovery

      Cool Down
      10 min @ 80 bpm
      Zone 1: Recovery

      Zone 1: Recovery 0 to 127
      Zone 2: Aerobic 128 to 142
      Zone 3: Tempo 143 to 148
      Zone 4: SubThreshold 149 to 158
      Zone 5A: SuperThreshold 159 to 162
      Zone 5B: Aerobic Capacity 163 to 169
      Zone 5C: Anaerobic Capacity 170 to 255

    • #25613
      AvatarNic Jacobson
      Participant

      Hi Lynda,
      The workout HR zones are now making more sense for the structured workouts like 3 x 12 L4 (structured) below, however, for a gentler ride, like the L2 ride below, for what is described as HR zone 2, the recommended HR is in zone 1.

      Should I adjust the heart rate in the workout to match the description?

      Regards,
      Nic

      3 x 12 L4 (structured)

      Description
      Warm-Up:
      – Gradually build power up to L3 or HRZ3 over the first 20 minutes
      – 3 min easy spin
      – 1 min in power L4 or building to HRZ4 by the end of the minute
      – 3 min easy spin
      – 1 min in power L5 or building to HRZ5 by the end of the minute
      – 3 min easy spin

      Main Set:
      – 3 x 12 minutes at power Level 4 or in HRZ4 with 6 minute recoveries in heart rate Z1 or power L1 after each interval.

      Workout Details
      Warm-up
      4 min @ 80 bpm
      Zone 1: Recovery

      Continue warm-up
      4 min @ 105 bpm
      Zone 1: Recovery

      Continue warm-up
      4 min @ 119 bpm
      Zone 1: Recovery

      Continue warm-up, power L3
      4 min @ 132 bpm
      Zone 2: Aerobic

      Recovery
      3 min @ 87 bpm
      Zone 1: Recovery

      Repeat 1 times

      Power L4
      1 min @ 156 bpm
      Zone 4: SubThreshold

      Easy
      3 min @ 87 bpm
      Zone 1: Recovery

      Repeat 1 times

      Power L5
      1 min @ 181 bpm
      Zone 5C: Anaerobic Capacity

      Easy
      3 min @ 87 bpm
      Zone 1: Recovery

      Repeat 3 times

      Power L4
      12 min @ 156 bpm
      Zone 4: SubThreshold

      Easy
      6 min @ 80 bpm
      Zone 1: Recovery

      Cool Down
      9 min @ 80 bpm
      Zone 1: Recovery

      L2 ride

      Description
      Road or mountain bike. Ride steady in power level 2 or heart rate zone 2 over varied terrain.

      Workout Details

      Warm up
      5 min @ 87 bpm
      Zone 1: Recovery

      Active
      1:50:00 @ 105 bpm
      Zone 1: Recovery

      Cool Down
      5 min @ 87 bpm
      Zone 1: Recovery

    • #25638
      DaveDave
      Keymaster

      Hi Nic,

      The workout builder in TP does not translate between power and HR very well. When a workout calls for power L2, you want to be in HRZ2. Likewise, L3 matches HRZ3, L4 matches HRZ4.

      Coach Dave

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