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. Web links also very helpful for the old amateur. At 64 im racing as I did in my 40’s . Zone: Heart Rate Range: Power: Workout Example: Benefits: Recovery. Zone 1 @Z1, … 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. Loving the program. There are multiple methods to determine FTP, both direct and derived. 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 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! Power to Weight Ratio (PWR) is a simple way to calculate and compare your cycling performance. For amateur cyclist we wouldn’t recommend longer then 120 min total time, it means for example 4 x 30 min or 2 x 60 min in Sweet Spot zone. Anaerobic intervals are critical for racers of all cycling disciplines … 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. Please note that some sort of power measuring device is required for this test. Calculate your Cycling Power Rate Zones. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. Cycling Heart rate zones are not based on 220 – age rule anymore. 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. Jan. Hi Phil, Just wanted to say great job on your training plan. Use the functional … Cycling Power Zones Calculator By using our simple calculator, you can instantly calculate your cycling power zones! Very happy! The bottom figure in the table is the rider’s power … THANK YOU!.. 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. Will look into a longer plan for next year. I would recommend you to anyone. The Power to Weight Ratio (PWR) is the standard that most cyclists use to measure their fitness and improvement. Simple to understand but comprehensive in execution. You only use power zones if you are using a bicycle power meter. Will look into a longer plan for next year. Zone Calculator Training by a zone will help you focus more on your workout then on your heart rate or power values. The more trials, the greater will be the accuracy of the value for Critical Power. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! Your plan kept me motivated and helped me improve my results. Jan less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. There are many thoughts and theories concerning power zones out there but the following should help get you started. Hello, A huge thank you! Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. less - 1 year ago, Thank you Phil! Threshold. It is calculated by dividing your weight by your average power output. Below is an example of the training zones produced by the British Cycling online zone calculator. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. 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. Your plan kept me motivated and helped me improve my results. The main goal … I also bought your Ultra marathon plan and can't wait to start it soon. Use a heart rate monitor to check your average heart rate for the last 20 minutes of your time trial and that will be your LTHR Make sure you do not slouch in the first 10 minutes though, it is all out for the full 30 minutes! 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. This was the third plan that I have purchased from Phil. There should be a minimum of two efforts, but more can be included as you wish. So thanks Phil , I'm looking forward to my next race ! If you don’t know yours, there are a few ways to test yourself including a simple 20 minute test. Thanks to people like Joe Friel we have much more precise methods for setting up training zones. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. This site participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Zone 2 - Aerobic Endurance. For riders who aren’t using a power meter, I’d call Sweet Spot … I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. The training plan gives me a more balanced life and no niggles !!! 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. If you do both sports, you may need to create two different sets of zones, based on your max heart rate in each one. Critical Power: how to calculate CP. How to calculate bicycle gear ratio? When using cycling training zones it is best to have an experienced coach who knows what they are doing. I can highly recommend Phils training plans . Power Training Zones For Cycling. Phil is my first port of call for a plan and the person I would recommend first to others. {{pwValue * .55 | number:0}} - {{pwValue * .75 | number:0}}, {{hrValue * .81 | number:0}} - {{hrValue * .89 | number:0}}, {{pwValue * .75 | number:0}} - {{pwValue * .90 | number:0}}, {{hrValue * .90 | number:0}} - {{hrValue * .93 | number:0}}, {{pwValue * .90 | number:0}} - {{pwValue * 1.05 | number:0}}, {{hrValue * .94 | number:0}} - {{hrValue * .99 | number:0}}, {{pwValue * 1.05 | number:0}} - {{pwValue * 1.2 | number:0}}, {{hrValue}} - {{hrValue * 1.02 | number:0}}. 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. This was the third plan that I have purchased from Phil. We'll calculate it for you and you can compare your gearing with our full bicycle gear ratio chart. Multiply your higher average power output by 0.90 to get your threshold power … 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 … Cycling Your Training Zones can be calculated based on your Max. I am feeling great. I've used a number of different plans... Hi Phil, Just wanted to say great job on your training plan. My program is amazing and I am improving all the time. 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! Explanation of each training zone . So thanks Phil , I'm looking forward to my next race ! Please read our advice and. For details on determining LTHR, TP, CV, and FTP and for the definition of each zone… The only time you want to be on level one is when you start a workout, right after the workout, or in between robust sets when you need t… Thank you Phil! Thank you very much for your help. - 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. Plus, you’ll need to know this number if a coach prescribes training zones with power. However, for it to be successful, you need to be aware of your various power zones and what each zone means for your training. You do not want to be in level one because it is so easy that it is not doing a whole lot for your cardiovascular system and it certainly is not making you stronger. The training plan gives me a more balanced life and no niggles !!! How does your cycling power output compare? 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