Instructions on finding race targets for a Half IM Event...
Just sent this out and thought I'd share with you all...enjoy!
Here's how you determine your zones for the bike and the run.
The Bike Zones
- You get the Racing with Power download from the Wiki (here), the Free one is sufficient, and you open the XLS sheet.
- You hop over to the "HIM TSS Tab" and then, using the estimated time split in the left column for what you think your time will be on that course (use previous HIM times, current fitness, your personal thoughts, talk to the Team, etc).
- You then work your way across that row using the color coded boxes to identify your target.
- Once you have done that, you move vertically up to the top to see your target Intensity Factor.
- You take this target IF back to the "Calculator" tab in the spreadsheet and enter your Functional Threshold Power, your Target IF and Goal TSS.
- The calculator does the rest for you, giving you your zones for the race. Print this out, save it, etc.
Your Run Racing Zones
- You go to the EN Calculator page on the website here.
- You enter your time and distance to get your vDOT and training zones.
- Half IM target pace is Zone 2 all day, with the first 3 miles being approximately 30 seconds slower per mile.
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