The Wattage Thread
Discussion
fromage said:
A quick question about power zones, do people generally manually set their power zones depending on what they can hold for any duration when fresh? or do you just stick your FTP in and let all the other zones be automatically calculated around it ?
The reason I ask I was looking at my zones calculated from my FTP and zones 5, 6 and 7 seem the wrong % of FTP for my power profile.
The reason I ask I was looking at my zones calculated from my FTP and zones 5, 6 and 7 seem the wrong % of FTP for my power profile.
Basic guide below....
Level 1 Active Recovery = < 55% of LT
Level 2 Endurance = 56-75% of LT
Level 3 Tempo = 76-90% of LT
Level 4 Lactate Threshold = 91-105% of LT
Level 5 VO2 Max = 106-120% of LT
Level 6 Anaerobic Capacity = 121-150% of LT
Level 7 Neuromuscular Power = maximum effort
yonex said:
Basic guide below....
Level 1 Active Recovery = < 55% of LT
Level 2 Endurance = 56-75% of LT
Level 3 Tempo = 76-90% of LT
Level 4 Lactate Threshold = 91-105% of LT
Level 5 VO2 Max = 106-120% of LT
Level 6 Anaerobic Capacity = 121-150% of LT
Level 7 Neuromuscular Power = maximum effort
yonex said:
I guess those zones are just based on the 'average'persons power profile and I just need to adjust my zones accordingly
Everyone is different but if you are finding that a Z5 or Z6 effort is easy then you are using an FTP that is not quite right. Most overestimate their FTP rather than the other way round, I know I made that mistake last year! I think the hardest thing is finding your ranges within the zones, where they overlap and knowing what they do for you. What exactly is the issue you are having?
fromage said:
I guess those zones are just based on the 'average'persons power profile and I just need to adjust my zones accordingly
Fromage, I beleive you are using a TT + Trainerroad, but there is a section on the wattbike website for calculating your power training zones, which you could potentially apply to yourself.http://wattbike.com/uk/guide/getting_started/heart...
It basically consists of working out your maximum heartrate (MHR) and your maximum minute power (MMP), which is your average power over a 3 minute test. From this, plug the data into the link below to gauge your power zones.
http://wattbike.com/uk/guide/getting_started/train...
I don't know how accurate this is, but it might give you a starting point.
yonex said:
Everyone is different but if you are finding that a Z5 or Z6 effort is easy then you are using an FTP that is not quite right. Most overestimate their FTP rather than the other way round, I know I made that mistake last year! I think the hardest thing is finding your ranges within the zones, where they overlap and knowing what they do for you.
What exactly is the issue you are having?
99% sure my FTP is accurate +- 7. But according to these zones I'm able to ride in the middle of Z6 for 5 mins. Surely everyone has a different power curve/profile though and this can affect the shorter duration's (zones 5-7) surely ?What exactly is the issue you are having?
ChrisMCoupe said:
Fromage, I beleive you are using a TT + Trainerroad, but there is a section on the wattbike website for calculating your power training zones, which you could potentially apply to yourself.
http://wattbike.com/uk/guide/getting_started/heart...
It basically consists of working out your maximum heartrate (MHR) and your maximum minute power (MMP), which is your average power over a 3 minute test. From this, plug the data into the link below to gauge your power zones.
http://wattbike.com/uk/guide/getting_started/train...
I don't know how accurate this is, but it might give you a starting point.
Nope I'm using an actual power meter with a FTP set from 9 months of racing and training with a power meter, so have a fair bit of data and know very well what I can hold for set periods.http://wattbike.com/uk/guide/getting_started/heart...
It basically consists of working out your maximum heartrate (MHR) and your maximum minute power (MMP), which is your average power over a 3 minute test. From this, plug the data into the link below to gauge your power zones.
http://wattbike.com/uk/guide/getting_started/train...
I don't know how accurate this is, but it might give you a starting point.
fromage said:
99% sure my FTP is accurate +- 7. But according to these zones I'm able to ride in the middle of Z6 for 5 mins. Surely everyone has a different power curve/profile though and this can affect the shorter duration's (zones 5-7) surely ?
For me z4 10-60mins, z5 4-20mins, z6 1-5mins. I hold the top of z5 for a 10mile TT and mid for a 25. Working it back my mid z6 power is 20% higher than FTP. I know the zones as z5 for TT, z6 for short climbs and z7 high power intervals.
My zones were calculated by my coach and prior to this I used to just guess and dial in numbers that felt right. I'm not claiming to be 100% but from my riding the duration's are pretty much spot on for me. The only thing I would change now are the levels as my fitness has increased substantially since they were first determined from the original MAP test.
It was just as I was looking here: http://home.trainingpeaks.com/blog/article/power-t...
Then saw that for Zone 5 it has the duration as 3-8 mins and Zone 6 as 30sec to 3mins, and wondered because I can hold 120% of my FTP for 5 mins rather than 3mins and therefore my zones needs altering. Just trying to get a deeper understanding of it all really.
Then saw that for Zone 5 it has the duration as 3-8 mins and Zone 6 as 30sec to 3mins, and wondered because I can hold 120% of my FTP for 5 mins rather than 3mins and therefore my zones needs altering. Just trying to get a deeper understanding of it all really.
fromage said:
It was just as I was looking here: http://home.trainingpeaks.com/blog/article/power-t...
Then saw that for Zone 5 it has the duration as 3-8 mins and Zone 6 as 30sec to 3mins, and wondered because I can hold 120% of my FTP for 5 mins rather than 3mins and therefore my zones needs altering. Just trying to get a deeper understanding of it all really.
Everyone is different with regards to profiling, I've done around 8 mins at 120% of FTP and that is with FTP at the higher end of what I think I could do. Some people, likely yourself too, can get out a significant bit of anerobic power in these shorter intervals I guess.Then saw that for Zone 5 it has the duration as 3-8 mins and Zone 6 as 30sec to 3mins, and wondered because I can hold 120% of my FTP for 5 mins rather than 3mins and therefore my zones needs altering. Just trying to get a deeper understanding of it all really.
You're not likely ever going to actually produce your road bike FTP for an hour of course, unless you can get it out in a TT in that position, so its all just a number for basing other numbers on.
The closest I've got to doing it is a 25-30 mins effort I did flat out solo a month or so back, even the other day in a 3 up break for 30 mins the figure was still below FTP.
okgo said:
If you've done a mixture of hard efforts for all durations up to an hour then they're useful...
They don't really mean a lot in isolation, they're average club rider numbers by the looks.
Most of my turbo sessions are 1 hour including warm up and cool down. Usually do 2*20m but recently been doing 4/5 minute intervals too.They don't really mean a lot in isolation, they're average club rider numbers by the looks.
Average club rider is probably about right, although I tend to ride solo most of the time so don't have many comparisons. My weight has dropped from 65 to 63kg so the W/kg numbers will be slightly better than those shown above.
Did an FTP test back in January and estimated 245W but feel a lot stronger now. Going to retest next week - got a tough Sportive coming up this weekend so need to take it easy this week.
nammynake said:
Most of my turbo sessions are 1 hour including warm up and cool down. Usually do 2*20m but recently been doing 4/5 minute intervals too.
Average club rider is probably about right, although I tend to ride solo most of the time so don't have many comparisons. My weight has dropped from 65 to 63kg so the W/kg numbers will be slightly better than those shown above.
Did an FTP test back in January and estimated 245W but feel a lot stronger now. Going to retest next week - got a tough Sportive coming up this weekend so need to take it easy this week.
Are these power figures from an actual power meter or from trainer road virtual power? Average club rider is probably about right, although I tend to ride solo most of the time so don't have many comparisons. My weight has dropped from 65 to 63kg so the W/kg numbers will be slightly better than those shown above.
Did an FTP test back in January and estimated 245W but feel a lot stronger now. Going to retest next week - got a tough Sportive coming up this weekend so need to take it easy this week.
nammynake said:
Just playing with the power analysis in Strava. These are all from my turbo (actual not estimated). Not really sure what to make of these to be honest but we've all got to start somewhere. I need to do plenty of reading to understand these numbers and work out how to improve.
Just goes to show the power of weight, or lack of it. If I look at your w/kg curve I'm below you, if I look at your power curve I'm above you. Must loose weight!!RGambo said:
Just goes to show the power of weight, or lack of it. If I look at your w/kg curve I'm below you, if I look at your power curve I'm above you. Must loose weight!!
I'm pretty strong on hills, particularly steep ones, which I guess the W/kg numbers support. I definitely lack absolute power though, particularly on short efforts/sprints. I'm trying to get my FTP closer to 270-280W.nammynake said:
RGambo said:
Just goes to show the power of weight, or lack of it. If I look at your w/kg curve I'm below you, if I look at your power curve I'm above you. Must loose weight!!
I'm pretty strong on hills, particularly steep ones, which I guess the W/kg numbers support. I definitely lack absolute power though, particularly on short efforts/sprints. I'm trying to get my FTP closer to 270-280W.Edited by RGambo on Tuesday 6th May 16:41
RGambo said:
I do ok on hills for my size. My FTP IS 325 but I'm 90 kg's . My strength is rolling terrain and consistent pace. When out In a group, I'm usually the one pulling it along, then the hills arrive and the skinny buggers zoom off!, :-))
In the UK I know what I'd rather have, and its more power. Edited by RGambo on Tuesday 6th May 16:41
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