T

RAI
NI
NG
P
U
S
L
E
A
RG
U
N
ID
E
CONTENTS
1.I
ntr
oduc on

2.Ge ngSt
art
ed

3.T
esng–Func ona
lthr
eshol
dpower&l
act
atet
hres
hol
dhea
rtr
ate

4.Ra
teofper
cei
vedex
eron(
RPE)

5.T
rai
ni
ngZones

6.Cr
eat
eandma
naget
hres
hol
dsa
ndz
ones

7.T
estWeek

8.T
erms
0
1
I
NT
ROD
UCT
IO
N
t(o
hw areyu
o!)
Hir
o Howzi i
rc!
a
e
etn
i Sot
uhA f
i
swel
a keo
tgr

Iwil
lbeyourcoa
chf ort
hecomingweek
s.Thepl
ansar
ebuil
tonsol
i
dtr
aini
ngpr
inc
ipl
esa
ndc
oac
hingphi
l
os-
ophi
esthatar
escien fic
all
ybas
edandshowreal
-wor
ldper
forma
ncega
ins.

Ihav
el ea
rnedmanyt hi
ngsabouts
uccessi
ncycl
i
ng.Ihavel
ear
nedtha
tyoucanpr
oduc
emorewa sby
bl
endingsci
ence,
dataanaly
sis
,andapowermeter.Combi
ni
ngthos
esecr
etswi
thmyownper
sona
lcoa
chi
ng
phi
l
osophiesca
nr ai
seyourwa ageoutputev
enmor e.

T
rai
ni
ngplansaredesi
gnedtoimproveyourf
unc onalt
hres
holdpower
,enhanceyourendur
ance,
andprepar
e
y
ouforthoseweekendraces
,groupri
des,mul-days
tageracesa
ndult
ra-
dis
tanceevents-al
lwhi
leha
ving
f
unexperi
enci
ngtheprivi
l
egeofridi
ngabicyc
le.

Thispl
anwi l
lrequir
ec ommi t
ment ,consist
ency
,anddetermi
na on,
andinret
urnyouwill
becomefast
er,
str
onger,
andmor epower ful
.Itisdesignedtoover
loadyou,
fol
l
owedbyper i
odsofr
estwhereyourecov
er
andgetstrongertotacklethef ol
lowingtrai
ni
ngblock
.
ti
I sbuil
ttogivey oujusttherightamountofwor kwheny oucanhandl
eit
,al
ongwithrests
othaty
ouc an
adaptandimpr ove.

Y
ouneedas
oli
dfounda onofa
tlea
st8week
sbef
oref
oll
owi
ngi
nter
medi
ateora
dva
ncedpl
ans
.

Restweekscomegenera
llyever
yfourt
hweek ,
butfeelf
reetota
kearestaweeksooneri
fyouneedto.Y
our
bodyisthebes
tbarometerofyourcur
rentf
eel
ing-jus
tbearinmindt
hediffer
enc
ebet weenl
azi
nessand
fa gue!

Al
asda
irGa
rne i
saUCIL
evel
3andT
rai
ningPea
ksL
evel
2Regi
ster
edc
oac
h.

“
Beingaformerroadand me -
tri
alSouthAfri
canChampi
onIunder
sta
ndwha ti
tta
kestos
ucc
eed,howtotr
ai
nsmar
tand
maximis
ethe mea vai
la
bletoachie
v eyourful
lpot
enal.
Iama l
wayslook
ingf
orbe e
rwayst
oa c
hiev
eres
ult
s,ul
i
si
ng
ex
pe r
ie
nce,sc
ienceandres
ult
sinmyc oachi
ng.
”

Tr
aini
ngPeaksPr e:h ps
ofil :
/
/www. t
rai
ningpea
ks.
com/
coa
ch/
aga
rne
E-mai
l:coa
ching@thepraccesa.
co.
za
Web:www. thepraccesa.
co.z
a
0
2
G
ETT
IN
GST
ART
ED
Youhav
ecaref
ull
ysel
ectedt
hetrai
ni
ngpla
nforyourgoala
ndloa
deditontoyourTra
ini
ngPea
ksacc
ount.Now
what
?Timetobegin-butdoyouhaveagoodunders
tandi
ngofthepl
an,ever
ythi
nginit
,howtogets
tart
ed
andmaket
hemos tofyouri
nves
tment?

Thi
sgui
dewil
lhel
pyouunder
sta
ndev
eryt
hingwi
thi
nthepl
an,
all
owy
out
ogett
hemos
tbenefit
s,a
ndt
o
suc
ceedi
nreac
hingy
ourgoal
.

Fir
standf
oremost
,youneedtos
tar
tsomef
ormal
tesng.Thever
yfirstt
estyoushoul
ddoisaFTP/L
THR
testi
nwhi
chy ouj
ustst
artt
ofindouthowt
hethi
ngwork
sa ndes
tabl
i
shyourfitnes
sbasel
i
ne.

Thefitnesstestisagreattestbecaus
eit’
ssomethi
ngyoucannotf
ail
atandprovi
desanobj
ec v
er es
ultof
yourc
urrentleveloffitness.Schedul
i
ngregul
artes
tsi
snotonlymo va ona
lbutwil
lshowi
mprovements
fr
om commitment ,c
ons i
st
enc yanddeter
mina on.

Thr
eeea
sys
tepst
ofol
l
owi
ngt
hispr
ogr
amme:

•Tes
tf unc onalt
hres
hol
dpower(
FTP)orHea
rtRa
teThr
eshol
d
•Est
a bl
ishTra
ini
ngZones
•Fol
lowt heplan
0
3
F
U
H
E
N
A
C
T
R
I
O
TR
N
A
T
A
LT
ET
H
E
S
R
T
E
S
I
N
H
G
O
LDP
OWE
RAN
D
Howdowegoa
boutdet
ermi
ni
ngourf
unc ona
lthr
eshol
dpower(
FTP)a
ndl
act
atet
hres
hol
dhea
rtr
ate
(
LTHR)
?

FTPisyourbes tone-
houravera
gepower ,whichisdi
ffic ul
ttotestdi
rec
tlyonaregul
arbasi
sa sonehourisa
l
ong me( wheny ouareontheli
mit),
andi nmanyplac
es ,i
tmi
ghtbediffic ul
ttofindanuninterruptedsec on
ofroadthat’
slongenough.Overma nyyearsofanal
ysi
sf r
om t
estsandracedat
a,ashort
enedt esthasbeen
i
nterna onal
lyaccept
eda sagoodindica onofyourFTPa ndLTHR.

L
THRi
syoura
ver
ageHRf
ort
hedur
a onofa20-
minut
etes
t.

Consi
stencyandc ompar
abi
li
tyofthedat
aiskey
,soperf
ormi
ngthetes
tinthes
a meenvi
ronmentwi
ththe
sameprotocoli
sideal
.I
ndoortest
sgener
all
yret
urnva
luesl
owertha
nwha ti
scapabl
eontheroadort
rai
l,
so
beart
hisinmindwheny oubegin.

Fiel
dtesngwi l
lprovi
derel
i
abl
edataandcanbeusedt
oenteryourL
THRandFTPval
uesifyouhav
ehist
ori
-
caldat
athati
ncludessus
tai
nedeffor
tsfora
tlea
st20minut
estogetanesma onofwhatyoucanachi
eve
foronehour.

20-
Minut
eFTP/L THRT est
Whentesngi t
’simport
anttokeepal
l t
hev a
ria
blest
hes a
me, i
ncl
udi
ngenvironment
alc
ondionsa
ndy
our
war
m-upprotocol.Thet
esti
sas ol
idworkout,s
odon’tthi
nkofitasawasteof meoradayoff!
Bel
owisavis
ual ofthewar
m- upworkout,
andwha tyouwill
seeinTr
aini
ngPeaks:
0
3
F
U
H
E
N
A
C
T
R
I
O
TR
N
A
T
A
LT
ET
H
E
S
R
T
E
S
I
N
H
G
O
LDP
OWE
RAN
D
Thescal
eisbasedonRPE(
rat
eofperc
eiv
edex eron,seepage7formorei
nfor
ma on)
.Ther
ear
epower
zonesa
swell,
andHRma ynotres
pondquic
klyenoughtobeaccur
ate.

Oncey ouhaverecov eredit’

s mef oras oli
d20-minuteeffort:Well-pacedandasha rdaspossi
blesoy ou
don’
tfeelli
keyouc ouldha vegonea nyha r
der.
Thegoa li
stoestabli
shwha tyouc andoi nonehour ,sogoingtooha rdinthebeginni
ngfor4or5mi nutes
andthenblowingup, recoveringandgoi ngha r
dforthelast3mi nuteswi l
lnotgi
vea nac
c ur
atereflec onof
whatyoua recapableof .
Youreffor tshouldbemor eli
kethebelow;
-the1s t5minutesa taha rdpa cejustbelowwha tyouc ansustai
nf oronehour
-the2nd5mi nutesal ileha rdera ndwha tyoucans ust
ainforonehour
-the3r d5minutesev enha r
dera ndnowoutofwha tyouc a
ns ust
a i
nforonehour
-thelast5minutesa sha rdaspos s i
ble

Cool
downwi
th10-
15mi
nut
esofea
sypeda
ll
ing

Revi
ewPas tPowerData
Youcano engetagoodesma teofyourfunc onal
threshol
dpowerbys i
mplyuploa
dingyourt
rai
ni
ngda ta
i
ntoTra
ini
ng Peak
sandthenexamini
ngyourhist
ori
calpowerdatat
odetermineyourma x
imum 1-
,5-,20-and
60-mi
nutepower/HRpea k
s.Don’tgotoofarbackaspowervari
esaccor
dingtoyourfitnes
s.I
fyouhaven’
t
doneatestinthela
st90days,
it’
sproba
blyagood met ogetoutther
eanddoone!
0
3
F
U
H
E
N
A
C
T
R
I
O
TR
N
A
T
A
LT
ET
H
E
S
R
T
E
S
I
N
H
G
O
LDP
OWE
RAN
D
Ful
lFTPT
es ng

Thebestmea sureofperf
ormanceisperfor
ma ncei
tsel
f.Therefore,
themos tdi
rec twaytoesma t
eyoursus
-
tai
nabl
e(thr
eshold)poweristousetheda t
afrom aone-hour met ri
alorcons
ta ntsust
ainedeffortl
i
keaflat
MTBma r
athonev ent-whichisl
ik
ea met ri
alwit
hobs ta
cles!Bya nal
ysi
ngtheda t
a(perhapswi
thalile
smoothi
nga ppli
ed),y
ouwi l
lbeablet
oqui c
klytel
lwhethery oureffortwa swel
l-pa c
ed,orifper
hapsyou
sta
rtedouttooha rdandthenlat
erfaded,r
esulngina na veragepowers omewha tlowerthanyourt
rue
thr
eshol
dpower .

Sinc eonegoa lofa nyt raini

ngpr ogrami stoincreasepowera tthreshol d,yous houldper i
odical
lyrea s
ses sthe
FTPv aluey ouha veent eredint oT ra
ining Peakstobec erta
ini ti
ssl l accurate.( Anint ensityfa
c t
or( I
F)ofmor e
tha n1.05-mea ningt ha tnorma lizedpoweri smor et ha n5% gr eatert hant hres holdpower-dur i
nga
one- hourma ss-st
a rtracei so enevi denc ethatthres holdpoweri sgrea t
ert ha nt hev a l
ueenteredi ntot he
progr am.)Howo ent hr esholdpowerwi l
lchanges igni ficantl
ydependsi npa rtona ni ndivi
dual'
straining
historya ndha bits-f orex ampl e, s
omeonewhoi sjus tbegi nningorr eturni
ngt oc y cl
ingma yseelargea nd
rapidc hangesi nt hreshol dpower ,wher ea sanex perienc edr i
derwhoha sbeent r
a i
ningf orma nyy earsa nd/or
ma intai
nsahi ghlev elofc ondioni ngy ear-r
oundwi ll proba bl
yex periencemuc hl essv ari
a on.Ingener al
,
howev er,itissuffic ientt oa ssesst hreshol dpoweraf ew mespery ea r(e.
g.,nea rthes t
artoftrai
ninga sa
ba seli
ne, partwayt hrought hepr e-compe onper iodt otra c
kimpr ov ement ,a nddur i
ngt hesea s
ont odet er
-
mi newhenpea kfit nes sisa chieved).
0
4
R
ATEO
FPE
RCE
IV
EDE
XER
TI
ON(
RPE
)
Thepastquarter
- c
enturyha ss
eent her i
seofs cien fictra
ini
ng,ledbyt heintr
oduc onofheartrat
emoni tor
s
andpowermoni tors.Thesetoolsar
ef antasc ,andi t
’sal
mostinconceivabl
eforma nyofustori
dewi thoutat
l
eastabik
ec omput erandHRM ont hebi ke.Yety ouneedtoremembert hatoneofthefundamentalusesof
monit
ori
ngdevi cesistohelpyoulea r
nhowt of eelandgaugey oureffor t
sbe er.Thati
s,oneimportantgoal
i
stoprovi
deobj ec vequa n fica onofy oureffor tandthenma tchorc orr
ela
tethattoyourperc
eptua l
sensa-
onsofeffort.Ma nyex per
iencedendur ancea t
hletescangauget hei
rinter
valint
ensi
tyandeventheirbreak-
awayeffortsma i
nlybyf eel
,rat
herthanbybl i
ndlya dher
ingtoac erta
innumber .

Thegol dstandardforpercei
vedeffor tisDrGunna rBor g’
sc l
assi
cra ngsofperc eivedexeron, orRPE,scale,
firstint
roducedi nthe1970sa ndf ormall
ypublis
hedin1982. Thec l
assi
cBorgsc alerat
esperceivedefforton
as cal
efrom 6to20, wi
th6bei ng“ noex eronata l
l
”,13bei ng“somewha thar
d”, 17being“veryhard”
,and20
being“ma xi
ma lexeron”.TheCent ersforDiseaseCont r
olandPr even onremindsus ersofthes ca
lethatthis
feeli
ngshouldreflec thowhea vya ndstrenuoustheexercisefeel
stoy ou,combininga l
lsens
a onsa nd
feeli
ngsofphy si
calstr
ess,effort,
a ndfa gue.Donotc oncernyoursel
fwithanyonef actors
ucha slegpainor
shortnessofbreathbuttrytof ocusony ourtotalf
eeli
ngofex eron.

Whydoest hes c a
legof rom 6to20?Cons idert hatapr otot
ypicalhea r
tratec apaci
tyrangesf r
om ar esng
rateof60bea t
spermi nutetoama x
imum of200bea tsperminut e.Thiscorrela onbet weenhea r
traterange
andt heBor gsca l
era ngei sn’
tacoinci
dencea tall,
bec auseresear
c hha sdemons t
ratedtha theartrateand
perceiv
edeffor tarec loselycorr
elat
ed.S l
l,forthel ayma n,ascal
ef rom 6t o20i sn’
tea sytogra sp,soother
subjec ves cal
esliket heOmni RPEgeneral
lyr unf r
om 1t o10(figur ebelow), andma nyc oachespr esc
ribe
thatscal
et otheira thletesforeaseofunders t
anding. ThisRPEs c
a leisbasedonal acta
t ethresholdeffor t
beingper c
eiveda s7. 5outof10bymos tathletes,andt hescaleincreasesex ponen all
yi nperceivedeffor t
wi t
hincreasi
ngi ntensity.Thus,astepof2fr om 5t o7i samuc hha rderperceivedeffor tincr
eas ethangoing
from 3to5.
0
5
E
STA
BLI
SHI
NGT
RAI
NI
NGZ
ONE
S
Wi t
hmor ecycl
is
tsus i
ngpowermet ers
,thereismoredema ndforpower-bas
edtraini
ngprogramsakinto
thoseusedwithheartratemonitor
s.Tohelpmeetthisdema nd,aser
iesofpower-basedtr
aini
nglevel
s,or
zones,arebui
l
tdirect
lyintoTr
aini
ngPeaksWKO+s o ware.Thesetra
ini
nglevel
s,descri
bedbelow,were
developedusi
ngpr i
nci
plesofexerc
isephysi
ologyandextensiv
elabandfieldtesng.

Basisforsystem/ numberofl evel

s :
Powera tl
actatethres hold( L
T)isthemos ti
mportantphysiologi
c a
l deter
minantofendur ancec y
clingperfor-
manc e,becausei tintegratesVO2ma x,the% ofVO2ma xt hatc anbes ust
ainedf oragivendura ona nd
cycl
ingeffic i
ency .Ther ef
or e,i
tisidealtodefinet r
aini
ngz onesa ccordingtoana thlet
e’sFTP.Sevendi fferent
l
evelsrepresentt heful lr
a ngeofphy siol
ogical
responsestopowerex erona nda dequa t
elydescribethedif-
fer
entt ypesoft rai
ningr equi r
edforc ompe v ecycli
ng.Thet ablebelowl i
st
st hepr i
ma r
yphy si
ologic
a la
da p-
ta onsex pectedt ores ul
tf rom tr
a i
ni
nga teachlevel,
thesewi llbeinfluencedbyi nia lfitness,
thedur a onof
eachwor k
out,a nd meoffbet weenea chint
erval
.

POWERTRAI
NINGLEVELSFORCYCLI
STS
0
5
E
STA
BLI
SHI
NGT
RAI
NI
NGZ
ONE
S
PowerBa
sedT
rai
ningL
evel
s(Cogga
nPowerZones
)

L
evel Na
me Avg.
Power Avg.
HR RPE Des
cri
p on

1 Ac v
eRec
over
y <55% <68 <2 "Easyspinni
ng"or"l
i
ghtpeda lpressure"
,i
.e.
,ver yl
ow- l
evel
exerci
se,toolowinandofit
s elftoinducesignificantphysi
ologic
al
adapta ons.Minima
l s
ensa onofl egeffor t
/ f
a gue.Requiresno
concentra ontomaintai
npac e,andc on nuousc onversa on
possi
ble.Typi
c a
ll
yusedforacv erecoverya ers tr
enuoust r
aini
ng.

2 Endur
anc
e 56-
75% 69-
83% 2-
3 "Al
l-
day"pa ce,orclass
iclongslowdi sta
nc e(
LSD)t raining.
Sensa onofl egeffor t
/fa guegener al
lylow,butma yr i
se
peri
odical
l
yt ohigherlevels(
e.g.,whenc li
mbing).Conc entra on
general
l
yr equir
edt oma i
ntaineffor tonlyathighes tendofr ange
and/orduringlongertrai
ningsessions.Breat
hingi smor eregular
thanatlevel1,butc on nuousc onv er
sa onsl l possible.

3 T
empo 84-
94% 3-
4 Typic
al i
ntensityoffartl
ekwor k
out,'
spi
rit
ed'gr
oupr i
de,or
bri
skymovi
l ngpa cel
ine.Mor efrequent
/grea
tersensa onofleg
effort/fa guet hanatlevel2.Requi r
esconcentr
a ontoma inta
in
al
one, especiall
yatupperendofr ange,toprev
enteffor tf
rom
fal
l
ingba ckt olevel2.Breathingdeeperandmor erhythmi
ct han
l
evel2, sucht hatanyc onversa onmus tbesomewha thalng, but
notasdi fficulta satlevel4.

4 La
cta
teThr
eshol
d 91-
105% 95- 4-
5 Justbelowt ojustabov eTTeffor t, consideri
ngdur a on, current
105%( ma ynot fitness,envir
onment a l
condions , etc.Es s
en all
yc on nuous
bea chi
ev ed
sensa onofmoder a t
eorev engr eaterlegeffor t/
fa gue.
duri
ngi nial
pha s
esof Con nuousc onversa ondiffic ulta tbes t,
duet odept h/frequency
effort(
s)) ofbreathing.Efforts uffici
ent l
yhight hatsustai
nedex erc i
seatt hi
s
l
ev eli
sment all
yver ytaxi
ng-t herefor etypic
all
yper f
or medi n
trai
ni
nga smulpl e'repeat
s'
, '
modul es '
,or'bl
ocks'of10- 30mi n
dura on.Cons ecuv edaysoft rai
ninga tl
evel4pos sible,buts uc
h
wor k
out sonlyperformedwhens uffic i
entl
yrecoveredf rom pr i
or
trai
ni
ngt obea blet oma i
ntainintens i
ty.

5 VO2Ma
x 106- >106% 6-
7 Typic
a li
ntensit
yoflonger(3- 8min)int
erval
sint
endedt oinc
r ea
se
120% VO2ma x.Str
ongt oseveres ens
a onsoflegeffor t
/fa gue,such
thatcompl e onofmor etha n30-40mi ntotalt
rai
ni
ng mei s
difficultatbes t
.Conversa onnotpos s
ibl
eduet oo en' r
agged'
breat
hing.Shouldgener a
ll
ybea empt edonlywhena dequa tel
y
recoveredfrom pri
ortr
a i
ning-c onsecuv edaysoflevel5wor knot
necessari
lydesir
ableeveni fpossi
ble.

6 Ana
erobi
cCa
pac
ity >121% N/
A >7 Short(30st o3mi n),
highintensit
yinter
val
sdes ignedtoincr
eas
e
anaerobiccapaci
ty.Heartr
a t
egener al
lynotus ef
ul asgui
deto
i
ntensityduet onon-st
eady-s t
atena t
ureofeffor t.Sever
e
sensa onofl egeffort/f
a gue, andconversa oni mpossi
bl
e.
Consec uv eda y
sofex t
endedl evel6trai
ni
ngus ua l
lynot
a empt ed.

7 Neur
omus
cul
arPower N/
A N/
A (
Max
ima
l) Veryshort,
veryhighintensi
tyeffor t
s(e.g.,
jumps ,
standi
ngs t
art
s,
shortspr
ints
)thatgeneral
lyplacegreaterstressonmus cul
oskel
eta
l
rat
herthanmet abol
icsystems.Powerus ef
ul a
sguide,butonlyi
n
ref
erencetopriorsi
mila
reffor ts
, notTTpa ce.
0
5
E
STA
BLI
SHI
NGT
RAI
NI
NGZ
ONE
S
Expec
tedphys
iol
ogi
cal
/per
for
manc
eada
pta onsr
esulngf
rom t
rai
ninga
tlevel
s1-
7:

1 2 3 4 5 6 7

I
ncr
eas
edpl
asmav
olume     

I
ncr
eas
edmus
clemi
toc
hondr
ial
enz
ymes     

I
ncr
eas
edl
act
atet
hres
hol
d     

    
I
ncr
eas
edmus
clegl
ycogens
tor
age

    
Hyper
trophyofs
lowt
wit
chmus
clefibr
es

    
I
ncr
eas
edmus
clec
api
l
lar
iza on

I
nter
conver
si
onoffas
ttwi
tchmus
clefibr
es     
(
typeII
b->typeI
Ia
)

    
I
ncr
eas
eds
trok
evol
ume/
max
ima
lca
rdi
ac
out
put

    
I
ncr
eas
edVO2Ma
x

 
I
ncr
easedmus cl
ehi
ghener
gyphos
pha
te
(
ATP/PCr)St
ores

I
ncreasedana
erobi
cca
pac
ity(
"l
act
ate   
t
olera
nc e"
)

Hyper
trophyoff
astt
wit
chfibr
es  

 
I
ncr
eas
edneur
omus
cul
arpower
0
6
HO
WT
&ZO
N
OC
E
R
SI
E
A
NT
T
R
EA
AI
N
N
I
N
DMA
GP
N
E
A
A
K
G
S
ET
HRE
SHO
LDS
Thresholdsneedtobes etforpower ,pacea ndhea r
trate,idea
ll
yf oreachsports
oT r
aini
ngPeak
sc ancor
rec
tly
calc
ulateTSS( T
rai
ningStr
essSc or
e)fora c vies;
1.Got oAc c
ountSe ngs >Zones
2.Sel
ecta ss
ociat
edt ab(
eit
herHea rtRa t
eZones ,PowerZones ,orPace/SpeedZones)
3.EntertheThresholdval
ueintheThr esholdHea rtRate,PowerorPa c
e/SpeedZonesinthethres
holdbox
4.Usethea uto-ca
lcul
a onmet hodunl essother
wi seadvisedbyy ourcoa c
h
5.Cli
ckApply>OK

Formorei
nfor
ma onha vealookatthi
sarc l
e;
h ps:
/
/www. t
rai
ningpea
ks.
com/ bl
og/t
hres
holds-
411/
0
7
E
XAMP
LET
ESTWE
EK

Ac ver
estda
y

MONDAY Ac veRestDay–goforali
ghtspi
n,wal
k/j og.
Wa keupthebodyandgeti
trea
dyf
ort
heweekahead.
Thi
sisatestweek
;thegoa
listogetal
lyourenergysy
stem a
cv ea
ndfunc oni
nga
ndsetaba
se-
li
ne.

Pr
e–T
estShor
t-Pl
annedTi
me:45mi
nut
est
o1hour
TUESDAY Stea
dywarm-upf
oll
owedbyaf
ewa
cva ons
pri
ntsa
thi
ghc
adenc
eandl
owr
esi
st
anc
e.
Longcool
down

T
est–FTP20mi
nut
e/L
THRT
est-Pl
annedTi
me:
1houri
ndoor
sto1.
5hour
sout
door
s
WEDNESDAY War
m-upasperthewor
kout–Thes
pri
ntsi
nthewa
rm upwi
l
lbey
ourma
xpower(
neur
o-mus
cul
arpower
).20mi
nFTP/
L
THRtes
t.Cooldown

Pr
e–T
estShor
t-Pl
annedTi
me:45mi
nut
est
o1hour
THURSDAY
Pl
annedTime:1.5hour
s.Ac v
eRec over
yda ytar
ge ngONLYAc v
eRecov
ery(PowerZ1,Hea
r tRa
teZ1,RPE<4)
.Foc
us
onrel
axi
ngont hebi
keandenjoyi
ngtheride.I
fyoumustcl
i
mbsomehil
l
s,t
rytouseeasi
ergearandspi
neasy
.

T
est–Ana
erobi
cCa
pac
ityT
es ng-Pl
annedTi
me:1.
5hour
s
FRI
DAY Warmupaspert
hewor
kout.5Minut
etest-Ashar
daspos
sibl
efor5minut
esats
elf-
selec
tedcadenc
e.Rec
overf
or
10-
15minut
es.1Mi
nut
eT est-Asha
rdaspossi
bl
efor1mi
nuteatsel
f-
sel
ect
edcadence.Cool
down.

Ea
sySpi
n/Endur
anc
eRi
de-Pl
annedTi
me:1.
5to2hour
s
SATURDAY
T
oda
yisa
boutr
ecov
ery
,sogof
ora
nea
sys
pin!

Endur
anc
eRi
de-Pl
annedTi
me:2:
00:
00
SUNDAY
St
eadywar
m-up.SetapaceatZone2Endur
anc
e(PowerZ2,HRZ2,3-4RPE)andhol
dthispa
cefort
hepr
esc
ribed
work
out me.Focusonr
idi
ngsmoothandst
ayi
ngrel
axed.
Var
yyourca
dence.Var
yter
rai
n.Cooldown
0
8
T
ERMSA
NDA
BBR
EVI
AT
IO
NS:
- FTP–Func onalThres
holdPower–Thehi ghes
tpowert ha
tar i
derc
anma i
nta
ini
naqua s
i-s
tea
dysta
tewi
thoutf
a gu-
i
ngforappr
oxi
ma t
elyonehour .
Whenpowerex ceedsFTP,f
a guewil
loc
curmuchsooner
,wherea
spowerj
ustbel
ow
FTPcanbema i
ntai
nedc ons
iderabl
ylonger
.

- TSS–T r
aini
ngStr
es sSc
ore–effec v
etr
aini
ngl
oadofs
ess
iont
rans
lat
edi
ntoanumber
,ac
cur
acydependsonz
ones/
thr
eshol
ds,cal
cul
atedbythef
ormul
a;
(
SecxNPxI F)/(
FTPx3600)x100=TSS

- NPorNGP–Nor
mal
i
sedPowerornor
mal
i
zedgr
adedpa
ce–Al
gor
it
hm t
odet
ermi
neeffec v
epowerdur
ingawor
kout

- I
F–I
ntens
it
yFa
ctor(
NP/
FTP)–I
Fwi
l
lbe1.
0for1houra
tFTP

- CTL–Chr
oni
cTr
aini
ngL
oad–42-
daywi
ndowofTSS

- ATL–Ac
uteT
rai
ni
ngL
oad–7-
daywi
ndowofTSS

- TSB–Trai
ni
ngStres
sBala
nceorFor
m.CTLmi nusATL=TSB
For
m /TSBwil
lbenega vei
fyouhavedonemor e/higherTSSinthel
ast7dayst
hant
helast42da
ys.
Welooktost
artagoal
eventwhenTSBisri
si
nga ndgeneral
lyposive(
dependa
ntonat
hlet
e)

- W/
KG–Powert
oWei
ghtr
ao

- Pw:
Hr–Powert
oHRr
a o–Aer
obi
cDec
oupl
i
ng

- VI–Va
ria
bil
i
tyI
ndex(
NP/
AP)–Cons
ist
enc
yofeffor
t,1t
o1.
05–TTors
imi
l
ar,
1.2+f
orCr
it
eri
um s
tyl
era
ce

- EF–Effic i
encyFactor(NP/
HR)–Out put/i
nput=Effici
enc
y.Aer
obi
cDec
oupl
i
ng–s
pec
ifict
oindi
vi
dua
l,moni
tor
i
mprov
ement ,
e.g.
:
oRide#1190W ( NP)/125bpm (
aveHR)=1.52EF
oRide#2200W ( NP)/122bpm (
aveHR)=1.64EF
oEFi mprovement=8%

- VAM –Vel
oci
tyAs
cendedi
nMet
ersperhour

- THR/FTHR/L THR:Thr
esholdHeartRa t
eorFunc ona
lThres
hol
dHear
tRate-Thehear
tra
tecorr
espondi
ngto
func ona
lthr
eshol
dpower,oryourhighesta
ver
ageheartr
ateyouca
nmaint
ainf
oramini
mum of20minutes
.
571s
tAv
enue,
li
nden,2195.(011)7820393
www.t
hepra
cc es
a.co.
za