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WKO+ Pace Training Zones

GSmith821GSmith821
in General Training Discussions

My question is more of a poll...

How would you, or do you,  calculate your training paces in WKO?

1.  Enter TP and click calculate "PZI Pace"

2.  Enter TP and click calculate "Friel Pace"

or

3.  Enter TP and calculate your own "Pace Zones"

 

If you calculate your own zones, or even tweak the PZI or Friel zones, do you assume your TP starts there and gets faster (ie. TP= 7:30...so 7:30 - 7:19) or do you more like feel that TP is encompassed in that zone (ie. 7:38 - 7:22)?

Just a random thought question for a Thursday....

 

 

 

 

Comments

  • Spokane_AlSpokane_Al
    If I understand your question correctly, my answer is that I manually enter my zones into WKO+. When entering EN Data Tool generated paces into WKO+ I create some gray zones to cover the gaps, i.e. Z1, Z2, Z2 Grey, Z3, Z3 Grey etc.

    My goal is to set up WKO+ so that the zones and resulting data charts reflect my EN Data Tool zones.

    But perhaps I am misunderstanding your question.
  • MoJoeMoJoe

     I use the McMillian Running Calculator to get my Zones / paces based on the 5k test time.

    http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

    z1=Long Run pace in the Endurance Workouts box

    z2=Marathon Pace

    z3 = HMP

    z4 = Tempo Pace in the Stamina Workouts box

    z5 = Interval Pace in the Speed Workouts box

     

    -Joe

  • Nemo BrauchNemo Brauch
    I do what Al does. I set my WKO zones to match the EN Data Tool zones. OR I just put in my FTP and ignore the rest :-)
  • MattAaronsonMattAaronson
    I did what Al does, including the "gray zones" for power that sit in the void between the EN zones (although I named them differently).
    I was going to ask this question too, since for running there are more rows for zones listed than EN zones exist, and I can't seem to delete rows....
  • GSmith821GSmith821

    @Al..that's exactly the question I was asking. But to expand, if I may, the DT gave me a pace, not a zone.  How do you "zone" your TP?

    Thanks for the responses.

    @Matt , I cannot delete rows either

     

  • jetskrjetskr
    Posted By George Smith on 06 Jan 2011 12:45 PM

    the DT gave me a pace, not a zone.  How do you "zone" your TP?

     

    George, if you run with GPS watch then most of us enter a 10sec window for the pace we're trying to hit.  For example, if my TP is 7:20 then I'll enter into the Garmin that it should keep me between 7:15 and 7:25.  Treadmills make it easier to run a steady pace but take most of the fun out of running.  It's a tradeoff.

    Hope this helps.



     

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