nationvilla.blogg.se - Endurance workouts

It’ll be hard to get your average heart rate right during these efforts, so concentrate on how your body is feeling. If you have all the above sensations, you’re in the right place. This is because you’ll reach your maximum volume of oxygen consumption or VO2 max. Breathing will be heavy and the effort will be difficult to maintain. This is a hard zone that’s painful to ride at for more than a few minutes, so you should be suffering.

Power (% of threshold power) – 106 to 120%.

Heart rate (% of threshold HR) – More than 106%.

It’s best to schedule an easy day or recovery ride after a session with a solid amount of threshold work. You will be feeling ‘the burn’ and it will require concentration and mental determination to stay in this zone, so it’s usually broken down into blocks or intervals of 10 to 30 minutes. Regular conversation while riding at or around your Functional Threshold Power will be very difficult and your breathing will be heavy, but not strained.

Power (% of threshold power) – 91 to 105%.

Heart rate (% of threshold HR) – 95 to 105%.

The lower end of zone three is known as tempo while sweetspot training lifts the intensity just below threshold. The duration of zone three blocks depends on the intensity and experience of the rider. It’s harder to talk and starting to feel uncomfortable.Ĭonsecutive days of zone three training are possible but fuelling is important, especially if you are doing back-to-back days.

Typical duration – 20 minutes to one hourīreathing is getting sharper now with more concentration required to maintain the effort.

Power (% of threshold power) – 76 to 90%.

Heart rate (% of threshold HR) – 84 to 94%.

Use this zone for your endurance training. Well-trained riders can ride for three hours (or significantly more) at this pace with adequate fuelling.

Power (% of threshold power) – 56 to 75%Ĭonversation while riding should still be easy but your breaths will be a little heavier and more frequent than in zone one.

Heart rate (% of threshold HR) – 69 to 83%.Usually used after a hard training session, race or sportive to aid recovery. Breathing will be light and conversation easy. Should feel very easy with little pressure going through the pedals. Power (% of threshold power) – less than 55%.Heart rate (% of threshold HR) – less than 68%.All have their merits but we’ll focus initially on the three- and six-zone models here. Various training zone models use a different number of zones, including three, five, six and seven zones. For a more in-depth view, we’ve got a separate feature on using heart rate vs power for training. Using both a heart rate monitor and power meter provides the ideal setup, but there’s no reason why you can’t choose one or the other and train effectively. However, analysing power data can be tricky, with an overwhelming amount of information. Heart rate straps are affordable, offer an easy route into training with data and can provide an indication of how your body is responding to training, but the data can be influenced by external factors (sleep, altitude, fatigue, caffeine, etc) and suffers from lag (it takes time for your heart rate to respond to your effort.Īs for power meters, there’s a growing number of options, at ever-more affordable prices, and the data is a direct and instant reflection of the work you’re putting in. You can use either heart rate or power meter data to establish and use your training zones.