Testing and Cycling Performance Simplified
By Greg C. Moriates, Guest Contributor, Athlete and Coach
The word intensity is nothing more than how hard you are going for a given duration of time. It is that simple. However, in order to quantify how hard you should be going for that duration of time, you need to know your power and or heart rates zones.
Power and Heart Rate Zones
The following Training Zones (TZ) are what are used to develop that cycling engine that you dream of:
You will likely be able to utilize your heart rate monitor to distinguish the TZ you are in. However, there will be times that the intervals are too intense and fast for your heart rate to catch up (heart rate lag). In that case, make sure you use heart rate in conjunction with perceived effort.
You had been training for a decent amount of time and you know how your body feels under specific intensities.
How to Determine Your Training Zones
You should conduct a threshold test (THT) prior to starting any program. The initial THT will be used as a baseline starting point and to determine your TZ's. A
second THT will be conducted at the end of your last recovery week to document your improvement.
The average heart rate or power output for your 20 minute all-out effort will be your functional lactate threshold (FTH) or the beginning of Zone 4. Obtaining your average
power or heart rate during the test is easy. Set you measuring device to average and hit record when you are 10 minutes in to you 30 minute test. To determine your
TZ's for this training system, use the following table.
Greg C. Moriates has over 10 years training, racing and coaching in the multisport arena. He is the owner of GCM Endurance (www.GCMendurance.com) focusing
on quality training, coaching, camps and nutritional analysis at affordable prices; owner of Triathlon Training
Blueprint (www.TriathlonTrainingBluePrint.com) giving the athlete the tools, knowledge and motivation to build
their own training programs for an Epic season; and owner of Xtreme Multisports (www.XtremeMultisports.com) bringing the fun
back to multisports clubs and teams without all the rules. Find out more about Greg C. Moriates on his personal blog at (www.GregMoriates.com).