Determine Your Training Zones - Bike

First of all determine how you are going to measure your training intensity. It's a good idea if possible to use 2-3 different measures, as none are perfect on their own. 

"Functional Threshold Power" (FTP) is a great measure for bike sessions and if you are looking to export your workouts to your GPS Training Device then this is what you will need to use. If you don't have a power meter you can train using Heart Rate or Rate of Perceived Exertion (RPE). We include testing every 8 weeks to ensure you are training at the correct intensity.

"Bike Threshold Heart Rate" is a great measure for steady state workouts, but it reacts too slowly during high intensity interval sessions.

"Feel" also known as "Rate of Perceived Exertion" (RPE) is perfect for interval workouts (without power) and those who like to keep it simple.

If you have the option to use several intensity measures, this is the order in which you should prioritise them:

1. Functional Threshold Power
2. Bike Threshold Heart Rate
3. Rate of Perceived Exertion

1. Functional Threshold Power (FTP)

• Determine your FTP by performing the Fitness Test in your training plan.
• Use our Online Calculator to calculate your 5 Training Zones
• In Training Peaks:
  • Click on your name (top right) > settings > zones >power
  • Enter your FTP as your threshold power
  • Add your 5 Training Zones by clicking "Add Zone"
  • Save and Close
• To find out more on how to Export your workouts to your Compatible device read this article from TrainingPeaks

2. Bike Threshold Heart Rate

• Determine your Bike Threshold Heart Rate and Zones by performing the Fitness Test in your Training Plan and using our Online Calculator.
• Use these Training Zones and follow the workout description
• In Training Peaks:
  • Click on your name (top right) > settings > zones >heart rate>add activity>bike
  • Enter your Bike Threshold Heart rate
  • Add your Five Training Zones by clicking "Add Zone" (see screenshot below)
  • Add your values established using the online calculator

You cannot export the workouts to HR-only devices however you can create the workout on your watch. Alternatively simply memorise the workout and perform using the lap button to record intervals of work/recovery. Your completed workout (once you have synced your compatible device) will automatically update in your calendar.

Note:

Heart rate monitoring is great for steady state rides. For the shorter interval sessions it is better to go by RPE (or ideally power or pace) and then use heart rate as a backup measure of intensity.

3. RPE/Feel

Train to Feel or Rate of Perceived Exertion as per the intensities in the table below.

You may be interested to use this table for more on zones.

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