Cycling Zone Calculator

WU: 10 minutes @ 65-70%CP + 5 minutes alternating 20 seconds @ 105-110% CP/ 40 seconds @ 65-70% CP+ 5 minutes @ 70-75% CP
MS: Maximal test 5' all out - After you finish the 3 min all out effort do: 5 minutes @ 55-65% CP, 20 minutes @ 75-80% CP
CD: 5-10 minutes @ 60-65% CP
Total time 50-55 min

The 5 Minute Maximal Power Field Test: Remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start a bit easier and build up effort finishing strong. Make you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or something to cool you down as over heating can impact your testing negatively.

The average power for the test is what we'll use to calculate your Critical Power (in addition of a longer 20 min test) and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard for better results. After the test spin easy for 10-15 minutes as cool down.

** On testing days, make sure to fuel properly and be relatively rested. It would be wise to take it easy the day before **

WU: 10min @ 65-70%CP + 5min alternating 30 seconds @ 95-105% CP/ 30 seconds @ 65-70% CP + 5min @ 70-75%CP
MS: maxima test - 20 min all out
CD: 5-10min @ 55-65% CP
Total time 45-50 min

The 20 Minute Maximal Power Field Test: Remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start a bit easier and build up effort finishing strong. Make you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or something to cool you down as over heating can impact your testing negatively.

The average power for the test is what we'll use to calculate your Critical Power (in addition of a shorter 5 min test) and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard for better results. After the test spin easy for 10-15 minutes as cool down.

Results	Absolute	W/kg
CP in Watts	247	3.88

AWC in Joules	16000	251
	R2	1.0000

Coggan Levels	Wattage Range
Active recovery	less than	136	watts
Endurance	138	185	watts
Tempo	187	222	watts
Threshold	224	259	watts
Aerobic Power	261	296	watts
Anaerobic capacity	more than	298	watts

Percentages of CP For sessions
65%	160
70%	173
75%	185
80%	197
85%	210
90%	222
95%	234
100%	247
105%	259
110%	271
115%	284
120%	296

Warm up: 5min @ 68-75% HR (z1), 5 min as 30 seconds @ 95-105% HR (z4)/ 30 seconds @ 68-.75% HR (z1), 5min @ 75-80% HR (z2)
MS: 30 min all out test
CD: 5min @ 68-75% HR (z1)
Total time 50 min

The 30 minute Bike Time Trail Test:
Remember that the goal of the test is for you to ride as fast as possible but at a pace which allows you to complete the entire 30 min test. Start the test and start recording your heart rate for the entire test. The average test is what you’ll use to calculate your Lactate Threshold Heart Rate. It is very important that you should finish knowing you gave it everything you had. Make sure your trainer is properly set up; you have a fan or something to cool you down, enough fluids and a towel.

Calculate your Threshold Heart Rate – take the average heart rate for the test and multiply it by 97% and the results will be your estimated HR - MLSS
Example: Joe's 30 min avg HR: 178 beat per minute hence HR - MLSS = 178 * .97 = 173bpm

Training Levels	Heart Rate Range
Active recovery	less than	112	bpm
Endurance	114	137	bpm
Tempo	139	155	bpm
Threshold	157	173	bpm
Aerobic Power	more than	173	bpm
Anaerobic capacity	n/a	n/a	bpm

Training Levels:

Level	% of HR - MLSS	RPE
z1	< 68%	< 2
z2	69 - 83%	3 - 4
z3	84 - 94%	4 - 5
z4	95 - 105%	5 - 6
z5	106% >	6 - 7

*Based on A. Coggan Power Levels

Borg's 10 point category-ratio scale
of perceived exertion:

Perceived Exertion	Description
0	Nothing at all
.5	Extremely weak
1	Very weak
2	Weak (light)
3	Moderate
4	Somewhat Strong
5	Strong (Heavy)
6
7	Very Strong
8
9
10	Extremely Strong
*	Maximal