Workout HR Zones

[Nic Jacobson]

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

[Nic Jacobson]

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

[Dave]

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

[Author]

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