What's up triathletes?
Taren here.
If you've been watching the channel or really reading any sort of triathlon resource out
there online, has to be online because who actually does things in the real world without
their phone, you've almost definitely heard of triathlon training zones.
Today I'm going to explain the seven cycling power zones that you can use as it relates
to your FTP and how you can incorporate it in your training.
Stick around for it.
Now, for starters, if you don't know what FTP is, that is functional threshold power
and you need to go watch the video that I did up here where I explained how to get your
functional threshold power because that's where these power training zones start.
They all come out of the FTP.
Go and get your FTP.
In my case, I thankfully have had the generous support of PowerTap, which has given me the
PowerTap P1 Power Pedals which I use for all of my power training.
Love you guys.
You're solid.
If you've got your FTP, there are seven triathlon training zones that you can use as it relates
to that functional threshold power to guide all of your triathlon training to make sure
that you're going hard on hard days and easy on easy days.
It gives you very measurable metrics that you can use to set out basically your entire
workout, your entire triathlon training season.
Power level one is like a perceived exertion of a scale of ten of like one and two, like
you're barely out there.
This is like a Sunday stroll.
This is about as easy as it gets.
You're on the bike.
It's called active recovery.
Where this is in relation to your FTP is it is 55% of your FTP number and lower.
You rarely want to be in level one because it's so easy that it really isn't doing a
whole lot for your cardiovascular system and it certainly isn't making you stronger.
The only time that you tend to be in level one power is right at the start of a workout,
right at the end of a workout in a cool down, or in between really hard sets when you need
to recover.
Zone two is a perceived exertion level of a two or three out of then.
This is your endurance zone.
This is the zone that you can pedal at for hours and hours and hours and hours on end.
If you're going for basically just an easy ride for a bunch of hours with friends and
it's conversational pace and you're not really stressed, you don't feel at any point like
it's so hard that it's taking too much out of you, this is zone level two.
Zone level two is really, really good for training for half Ironman, full Ironman, century
rides, really long endurance races.
Where this is in relation to your FTP is it's 55% to 75% of your FTP number.
What this zone does is it improves your cardiovascular system, your endurance, your mitochondrial
connections, all those little blood vessels that have to carry oxygen to your muscles,
the slow twitch muscle fibers.
It makes your engine really efficient is what it does.
Zone level three, this is where we start to getting into a little bit more difficulty.
It is a perceived exertion level of a three or a four on a scale of ten.
Where it is in relation to your FTP number is it's about 76% to 90% of your functional
threshold power.
This is a tempo pace.
This is a pace that's going to be quite hard for you to sustain for longer than 15 or 20
minutes.
That said, this is starting to get into really good strength categories.
Categories?
Territory.
That said, this is a little bit in no man's land.
It's not doing a whole lot for your cardiovascular system, not nearly as good a job as zone two
does, and it's also not tough enough that it's very strong.
Where you use this tempo pace is in warmup periods or in the middle of a set in between
doing really easy work and really hard work.
It's kind of a transition.
That said, it's kind of like a gray zone because, like I say, it's not doing a whole lot for
your strength or a whole lot for your endurance.
Be careful with this tempo pace.
Zone level four is around 91% to 105%, that's 5% over your FTP numbers.
This is around your lactic threshold and this is a perceived exertion of anywhere between
about four or five and seven or eight.
This is starting to get really quite tough and this is very, very good for taxing your
strength.
It makes you stronger.
That said, you can't do zone level four for much longer than say three or four minutes.
We use zone level four as often to give bursts of speed and gradually increase the amount
of time that you can spend doing that.
This zone level is what makes you stronger, what makes you faster, it's damn hard so these
are the workouts that are really going to take a lot out of you and you got to recover
from.
I did a zone level four today and I'm not very pleased with my coach.
I hate him right now.
You start incorporating zone level four in the mid part of the training season, not terribly
frequently and not in huge volumes right in the middle of training season because it takes
a lot out of you.
As race season comes around, you want to back off and make your zone level four intervals
a little bit shorter, still around to remind your legs how to go fast, but it's really
good in like three, four months out of your races.
Zone five, this is around your VO2 max and this is around 106% to 120% of your functional
threshold power.
It's well over all the time your functional threshold power.
On a perceived exertion level, we're getting right up there to the sevens and eights.
This is very, very tough and we really only include the zone level fives for like a minute
or two minutes occasionally.
This is like outright strength.
This is kind of like weight lifting for your legs and your cycling muscles.
A good time to incorporate these is early, early on in the training season when you're
building a fair bit of strength and you're not so worried about beating down your muscles
because you've got a race coming up that you need to be well-recovered for.
These intervals make you strong, really strong, but they suck.
Zone six, we're talking 121% to 150% of your FTP.
Now, this is getting to perceived exertion levels of like eight and nine, like basically
as hard as you can possibly go.
We're talking like 30 to 60 seconds max.
This is your anaerobic, yes, your anaerobic capacity.
That means that this is the maximum amount of power that your muscles can put out without
failure.
Think of this as like an eight to ten rep bench press max.
Like your muscles are going to fail, your legs are going to be wobbly, it's going to
be really hard, but you're going to get a lot stronger and you're going to feel a fair
bit beat up after.
Zone level seven, this is where things get quite insane.
Zone level seven, this is just off the charts.
This is 151% and over your FTP rates.
I've actually never hit the zone seven.
Please don't tell my coach that because he will put that into a training plan starting
tomorrow if he hears about this.
This is your neuromuscular capacity.
This is the maximum amount of power with the maximum speed that your legs can possibly
go.
You can't hold it for much more than like five, six, I don't know, 15 seconds.
This is if you do group riding and you have a sprint and right at the end of that sprint,
you are absolutely emptying the tank with everything you can and you don't care how
fast your pedals are going or how hard your heart is pumping.
This is zone level seven.
You are doing everything that you can to get out as fast as you can.
You can only do it for a few seconds.
There isn't a whole lot of reason to incorporate this in the training because it's so off the
charts that it doesn't necessarily translate really well to long endurance events.
There you have it.
I hope that that explains what the zone levels are when we talk about training with power
and, "Oh my goodness, I just spent a whole bunch of work in zone four."
If you follow me on Instagram, that's happening a lot these days.
You can use this in your training to help guide where you should be because these are
zones are really good.
Go easy on your easy on your easy days and easy in your easy sets and hard on your hard
days, hard on the hard sets.
If you want a cheat sheet for how do to your FTP tests and what these zones mean, I will
put a link in the description below to triathlontaren.com where I've built a page that writes all of
this out and you can download a little cheat sheet that you can save on your phone for
how to go through this.
As always, triathletes, happy and hard training, happy and zone six training and good luck
in your next triathlon.
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