What is your Functional Threshold Power (FTP)? Anaerobic Capacity (>120% FTP) By working at power outputs high enough to elicit very high levels … 1 I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Preview your flexible training plan from 4-48 weeks now. - 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. If you don’t know yours, there are a few ways to test yourself including a simple 20 minute test. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! But a power meter can be an effective tool to help with a goal that isn’t strictly related to racing: weight loss. Plus, you’ll need to know this number if a coach prescribes training zones with power. Very happy! It is about as manageable as it gets. 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! https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting- Each one has been excellent in terms of... read moreThis was the third plan that I have purchased from Phil. Power to Weight Ratio (PWR) is a simple way to calculate and compare your cycling performance. The CTT: Criterion Time Trials to determine Critical Power Critical Power is determined from time trials as indicated. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Web links also very helpful for the old amateur. 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 . Zone 3 - Tempo (muscular endurance) Zone … 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. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. 7 June, 2018 by David Johnstone. Training with power has been proven again and again to be the most … Grand Tour riders know exactly what their power output should be, to the exact watt, at any given moment. For example, cycling heart rate zones are commonly 5-8 beats lower than running heart rate zones. By simply inputting your functional threshold power, our calculator creates your power zones and also gives you a detailed description about each zone! My program is amazing and I am improving all the time. 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 … It’s common to be curious about how your power output or FTP compares with other people, or to wonder what counts as “normal”. Calculate your Cycling Power Rate Zones. When using cycling training zones it is best to have an experienced coach who knows what they are doing. I've used a number of different plans... read moreHi Phil, Just wanted to say great job on your training plan. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. At 64 im racing as I did in my 40’s . Please read our advice and. Use the functional … In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . 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. 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. Power zones are like heart rate zones, but for bicycle power output. The more trials, the greater will be the accuracy of the value for Critical Power. It is easily calculated by dividing your weight (in kilograms) by your average power output (in watts… I am feeling great. My program is amazing and I am improving all the time. Phil is my first port of call for a plan and the person I would recommend first to others. Thank you Phil! 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 have completed four races with three wins and one 2nd! The relation of this to your FTP is, it is 55% of your FTP number and lower. It is your current best power output for a 1 hour time trial. For details on determining LTHR, TP, CV, and FTP and for the definition of each zone… I also bought your Ultra marathon plan and can't wait to start it soon. Will look into a longer plan for next year. If you don’t know yours, … I can highly recommend Phils training plans . for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. Phil is my first port of call for a plan and the person I would recommend first to others. 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. We'll calculate it for you and you can compare your gearing with our full bicycle gear ratio chart. Otherwise, use this calculator to identify your individual intensity zones. Cycling Heart rate zones are not based on 220 – age rule anymore. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Many workout devices allow you to set your zones, and display that with or without … 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 … The training plan gives me a more balanced life and no niggles !!! Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. The bottom figure in the table is the rider’s power … less - 1 year ago, Hello, A huge thank you! There are many thoughts and theories concerning power zones out there but the following should help get you started. 2. Below is an example of the training zones produced by the British Cycling online zone calculator. While FTP can be helpful, Marshall says, it’s also “one of the most misunderstood things in cycling.” less - 1 year ago, Go for it, you will not be disappointed. Cycling Zones Description • Zone 1 – Recovery “Easiest” zone, workout at this zone, we could colloquially call “coffee ride”. 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! Phil is my first port of call for a plan and the person I would recommend first to others. Sweet Spot is the zone right under your Functional Threshold Power, the ranges are from 91% to 97% of your FTP. - I'm in top form and looking forward to my A race of IM Vichy later this year! We use cookies to ensure that we give you the best experience on our website. Your plan kept me motivated and helped me improve my results. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. So thanks Phil , I'm looking forward to my next race ! I had a great race,... read moreThank you Phil! Field Testing to Determine your Bike Training Zones using a Power Meter What is Critical Power (CP)? 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. Your plan kept me motivated and helped me improve my results. Your functional threshold power, power training levels and heart rate zones are calculated below. The first step is to establish your Functional Threshold Power … Interval 1 - 5 Min Maximal Power … 3. It is calculated by dividing your weight by your average power output. The training plan gives me a more balanced life and no niggles !!! less - 1 year ago, Masters triathlon win win ! Very happy! Jan less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. 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. How to calculate bicycle gear ratio? Cycling training zones can be used to ensure training sessions are completed … Zone 2 - Aerobic Endurance. Multiply your higher average power output by 0.90 to get your threshold power … The best way is to set up zones base on your Functional Threshold Heart Rate or Functional Threshold Power… Zone 1 @Z1, … 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. Complete a maximal 60 minute time-trial effort, … power zone calculator your flexible training plan hour trial! 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