The training philosophy of The Hurt Box is to exercise mostly in Zones 1 to 3 - active recovery, endurance zones & tempo - & specific attention paid to the quality of efforts done in zones 4 and above - threshold & Vo2 max. 

Longer rides expose you to more endurance training which then enables you to effectively execute more quality zone 5-7 efforts and to be able to repeat those efforts. If too much time is spent in zones 5-7 without sufficient base/endurance you will not realise the maximum benefit from them.

For example, an endurance ride of 3 hours is ridden mostly in zone 2. This is the pace at which you could ride all day. Once sufficiently conditioned you can gradually build up the amount of volume of high intensity efforts (zones 5-7) within this ride. These might be hill efforts or big gear efforts within the ride.

Many inexperienced cyclists train a lot at threshold (eg race simulation bunch rides, North Rd ride, etc) rather than at the lower & easier endurance zone. Then they are too fatigued to do quality training in zones 5-7 & Vo2Max. These rides will condition the body to an extent but they will not optimise your training outcome. Except for a very few gifted athletes, this type of training does not lead to peak performance in a race scenario.

More detailed information on this can be found in the book Training and Racing with a Power Meter, Hunter Allen & Andrew Coggin. We have a number of copies here and are happy to lend them to our athletes.

 

 

Power zone screen from RiderMetrics

How to make it all work for you.

Program your bike computer to show 3 second, 30 second power and the actual power zone you are working in. See your bike computer manual or website if you need assistance in adding view

Understand what your training program is asking you to do in the context of the above and previous training sessions you have done.

 

Level Name Avg Power Avg HR Description

0

Inactive

<10%

<50

Applicable when coasting or stopped. Any time the pedals are not turning

1

Active Recovery

10-55%

68%

Minimal effort and training effect. Typically used for active recovery after strenuous training days, races, between interval efforts, or for coffee rides.

2

Endurance

56-75%

69-83%

The pace at which you could ride all day. Our longer rides are mostly at this intensity. The best zone for improving endurance and ensuring enough strength/energy left to effectively execute higher intensity efforts.

3

Tempo

76-90%

84-94%

Typical intensity of most bunch rides, or briskly moving paceline. Higher level of effort and fatigue - reduces ability to effectively execute higher intensity efforts. Requires more recovery time.

4

Lactate Threshold

91-105%

95-105%

Just below to just above TT effort. Physically and mentally very taxing -

5

VOMax

106-120%

>106%

Typical intensity of longer (3-8 min) intervals intended to increase VO2max. Severely fatiguing. Average heart rate not usually a useful measure due to slowness of heart rate response and limits imposed by own max HR

6

Anaerobic Capacity

>121%

N/A

Only short (30sec to 3 min), high intensity intervals are possible. Designed to increase anaerobic capacity. Heart rate is generally not useful as guide to intensity due to lag and fluctuations in effort between interval and recovery. Extremely fatiguing

7

Neuro-muscular
Power

N/A

N/A

Very short, very high intensity efforts (e.g., jumps, standing starts, short sprints) that generally place greater stress on musculoskeletal rather than metabolic systems. Power useful as guide, but only in reference to prior similar efforts, not TT pace.


Based on the widely used training zones as determined by Hunter Allen and Andrew Coggin and published Training and Racing with a Power Meter,

Below is a table showing the various zones for a range of Threshold power values

TP (W)

Zone 0

Zone 1

Zone 2

Zone 3

Zone 4

Zone 5

Zone 6

200

<20

<110

110-150

151-182

183-212

213-240

>240

210

<21

<116

116-158

159-191

192-223

224-252

>252

220

<22

<121

121-165

166-200

201-233

234-264

>264

230

<23

<127

127-173

174-209

210-244

245-276

>276

240

<24

<132

132-180

181-218

219-254

255-288

>288

250

<25

<138

138-188

189-228

229-265

266-300

>300

260

<26

<143

143-195

196-237

238-276

277-312

>312

270

<27

<149

149-203

204-246

247-286

287-324

>324

280

<28

<154

154-210

211-255

256-297

298-336

>336

290

<29

<160

160-218

219-264

265-307

308-348

>348

300

<30

<165

165-225

226-273

274-318

319-360

>360

310

<31

<171

171-233

234-282

283-329

330-372

>372

320

<32

<176

176-240

241-291

292-339

340-384

>384

330

<33

<182

182-248

249-300

301-350

351-396

>396

 


© The Hurt Box, 2015