Bike Heart Rate Zones

kseagle7

I recently did a test on the trainer for my FTP and of course my HRM was not working and I did not know it! So I lost the info. for the Heart Zones! Boo!  I want to do it over.  The FTP test I did was 20 minutes long and they used that for Heart Zones too.  But the test on my week 1 says go hard for 40 min!  Wow..I almost died at 20 min.  So my question...do I do the 40 min test?  Or go back to the 20 min FTP test I have on my wahoo trainer?

Keith Wick

It depends on what metric you will be using for training. If you are using HR, then you should do the 40' test. If you are using power, then your test is (do everything listed below):


WU: 10' easy, then 8' building from 50% FTP to 100% FTP in 2' increments, 2' easy. Fine to use estimated FTP if this is your first test. The intent here is to get in a good warmup, so use your best judgement.

Test 1: Vo2 Max Test

Ride 5' at the best (hardest) effort you can sustain for the full 5'. A good target is 120% of your estimated FTP.

Recover 1: 10' easy spin, stretch, recovery.



Test 2: Functional Threshold Power (FTP)

TIme trial for 20' at the best (hardest) effort you can sustain for the full 20'.

Recover 2: Minimum 5' easy spinning

kseagle7

Thank you! I did the power test   Rocked it!

kseagle7

Thank you! I did the power test! Rocked it!

Coach Patrick

Woohoo! Thanks Keith!