iheartbianchi wrote: ↑
Thu Aug 22, 2019 5:17 am
RocketRacing wrote: ↑
Thu Aug 22, 2019 1:59 am
for zones, is it better to use hr or power? I struggle to get my hr low enough, and tend to go on power zones. I find my hr is one zone above my power.
It's not better to use either HR or power. It is very common in the professional and elite ranks to use either, or both. There are many known problems with amateurs using power zones. For example, they can be completely off if you are relying on FTP zones. Pros who use power zones don't use FTP zones, and instead have careful measurements of their heart rates, respiratory rates, Vo2max and lactate thresholds before assigning training "zones," which are regularly re-evaluated and adjusted. Trying to emulate this method by creating zones based solely on an inaccurate and unreliable FTP test results in a rough approximation of your zones, which can be off by as much as 12% in either direction. If you think that's good enough, fine, maybe it is but maybe it's not. Up to you to decide.
It has been shown scientifically that in zones up to FTP (i.e. on the aerobic end, namely: recovery, endurance, tempo, lactate threshold), using FTP as an anchor point is perfectly sound. There is very little meaningful difference between humans on this side of the Power Duration curve.
Where people vary significantly is at efforts above FTP, and it's here where using zones based only on FTP will likely be suboptimal. Again, WKO4/5 with Coggan's izones (FTP, FRC, PMAX) is designed to show what power targets to hit for interval training (and just as importantly, what interval durations to use for those targets!)
This is of course all predicated on having an accurate FTP, which is NOT "how much power you can sustain for an hour, or 95% of 20 minutes, or a 40km time trial" or any of those other commonly mis-represented terms. FTP is simply the power you can sustain at Maximal Lactate Steady State for a period of time before fatiguing. That period of time varies person by person and ranges anwhere from 30 to 70 minutes.