"I've never seen any other "training zone" document that drags zone 4 down so far into sub-threshold territory as the Coggan chart.
So, just out of interest what % level of FTP would you suggest that Zone 4 should be?
Based on the Coggan Zones, my training zones are below. A few other questions/observations, if I may. There is much talk of riding at prescribed zones, yet each zone in itself covers a broad parameter. It's one thing to ride at LT at say 91% of FTP, another to carry out that same interval effort at the other end of the zone, 105%.
Coggan Zones based on FTP of 299
L.1 FTP: 35- 55 (105-164) Active Recovery - All Day riding
L.2 FTP: 56-75 (167-226) Endurance - All Day riding
L.3 FTP: 76-90 (227-271) Tempo - 30mins-8hrs
L.4 FTP: 91-105 (272-316) LT - Blocks of 10-60 mins
L.5 FTP: 106-120 (317-358) AC (Vo2 Max) - 3-8mins
L.6 FTP: 121-150 (362+) Anaerobic Capacity - 30s-2min
L.7 FTP: N/A Neuro Muscular Power - 5-15secs
FTP: 88-93 (263-278)
What I'm not reading in this thread (and this goes for anybody that has contributed) is that it's pointless stating that a particular zone should form the bulk of your training schedule as it's all very much dependent on what form of racing you do. The demands of a MTB Race for instance are VERY different to that which is required for a Road race. I'm not going to delve into what I do in a typical week, as others have said, it's very much dependent on where you are at in the season and what type of racing you compete in.
What I do believe is this, your training schedule should reflect the type of racing which you will be competing in. Give me somebody whose training schedule consists of 85% of L2 and drop them into a MTB Race, I can guarantee you this, they won't know which way the riders at the front went. By the same token, if you was to drop them same MTB riders into a 150-200km Road race they would have been tailed off long before the finish line.
I was recently out in Tenerife and managed to tag along on a few rides with Lampre. Their rides were very different to the type of riding which I do, the majority of the rides being Z2 with some Vo2 (top end) efforts thrown in. If I'm being honest I was a bit bored as I was chomping at the bit when we came to the climbs but just sat on the back twiddling. When they did light the blue touch paper though there was no hanging about
I believe that Team Sky use a reverse periodization approach to training which flies in the face of typical training convention methods. Tim Kerrison, an Australian Sports scientist who previously worked with Swimmers was brought in to re-think the team’s training methodology and introduced this revolutionary training method. The rest, as they say is history.
I'm surprised that nobody has brought up the reverse periodization concept yet as it ties very well into this thread.