Sportive Worked Example - Based on a Wattbike Pro
Training Guide>About the Training Plans>About the Sportive Training Plan>Sportive Worked Example - Based on a Wattbike Pro
3分間の有酸素テスト、またはランプテスト結果（Wattbike Pro）
<li>空気抵抗レバー 3</li>
<li>ケイデンス100</li>
<li>MMP 260 W</li>
<li>MHR 188 bpm</li>
10分間の経過テスト設定 (Wattbike Pro)
- 空気抵抗レバー 3
- Warm up power 130 W @ 約75 cadence r/m
- Test power 180 W @ 約87 cadence r/m
Heart rate and power training zones:
| Training Zone | Purpose | % MHR | HR (bpm) | %MMP | Power (Watts) |
|---|---|---|---|---|---|
| Recovery | Regeneration and recovery | < 60 | < 113 | < 35 | <91 |
| 1.Basic | Establish base endurance | 60-65 | 113 – 122 | 35-45 | 91-117 |
| 2.Basic | Improve efficiency | 65-75 | 122-141 | 45-55 | 117-143 |
| 3.Intensive | Improve sustainable power | 75-82 | 141-154 | 55-65 | 143-169 |
| 4.Intensive | Push threshold up | 82-89 | 154-167 | 65-75 | 169-195 |
| 5.Maximal | Sustain a high percentage of maximal aerobic power | 89-94 | 167-177 | 75-85 | 195-221 |
| 6.Maximal | Increase maximum power output | > 94 | > 177 | 85-100 | 221-260 |
| Supra-maximal | Increase sprint power output | N/A | N/A | > 100 | > 260 |
MHR188、MMP260W を基にしたトレーニング・セッションの例（Wattbike Pro）
A Recovery session - 30’ Recovery:
- 30 minutes HR to 113 at 91 W at 70 cadence, this is air resistance setting 1 on a Wattbike Pro.
- 70 cadence at air resistance setting 1 = 90 W approximately.
A Zone 1 session - 45’ Z1:
- 45’ minutes HR 113-122 at 91-117 W at 70-80 cadence, this is air resistance setting 1 on a Wattbike Pro.
- 70 cadence at air resistance setting 1 = 90 W approximately.
- 75 cadence at air resistance setting 1 =100 W approximately.
- 80 cadence at air resistance setting 1 =115 W approximately.
A Zone 2 session - 45’ Z2:
- 45 minutes HR 122-141 at 117-143 W at 80-90 cadence, this is air resistance setting 1 on a Wattbike Pro.
- 80 cadence at air resistance setting 1 =115 W approximately.
- 85 cadence at air resistance setting 1 =130 W approximately.
- 90 cadence at air resistance setting 1 =150 W approximately.
A Zone 3 session - 60’ Z2-Z3 majority of ride should be at Z2. Z2 section as above:
Zone 3 section HR 141-154 at 143-169 W at 90-95 cadence, this is air resistance setting 1 on a Wattbike Pro.
- 90 cadence at air resistance setting 1 =150 W approximately.
- 95 cadence at air resistance setting 1 =175 W approximately.
A shorter higher intensity Zone 4 continuous or interval set – 30’ Z4 :
- 30 mins HR to 154-167 at 169-195 W and 95-100 cadence, this is air resistance setting 2 on a Wattbike Pro.
- 95 cadence at air resistance 1 = 175 W approximately.
- 100 cadence at air resistance 1 = 190 W approximately.
OR Power session with 4 efforts, 4 x 2’ intervals with 4’ recovery between intervals. Over geared – 80 rpm at Z4 – accelerating the last 30 seconds to 100+ rpm at Z5
- 80 cadence at air resistance setting 4 on a Wattbike Pro = 170 W approximately adjusting the air resistance setting to 3 for the last 30 seconds will deliver approximately 220 W at 100 cadence
A Zone 5 session - AT session with 4 efforts 4 x 4’ intervals at AT with 4’ recovery between intervals:
- HR 167-177 at 195-221 W at 100 + cadence, this is air resistance setting 1 on a Wattbike Pro.
- 100 cadence at air resistance setting 1 = 190 W approximately.
- 105 cadence at air resistance setting 1 = 210 W approximately.
A Zone 6 session - there are no Z6 in these particular plans but for completion:
- 4-10 minutes intervals 177 + at 221-260 W at 100 + cadence, this is air resistance setting 2 on a Wattbike Pro.
- 100 cadence at air resistance setting 2 = 210 W approximately.
- 105 cadence at air resistance setting 2 = 230 W approximately.
- 110 cadence at air resistance setting 2 = 260 W approximately.
トレーニング・セッションのタイプによって要求される出力は、空気抵抗とケイデンスの組合せによって作ることができます。「空気抵抗設定、ケイデンス、パワー」表をご参照ください。
Wattbikeは、高ケイデンス/低ワットでも、低ケイデンス/高ワットでも使えます。ケイデンスは状況によって、50～200rpmの間で変化しますが、一般的によいケイデンスは70～110rpmです。Wattbike Proでは、例えば、空気抵抗レベル１で、100を少し超えるケイデンスで200Wの出力となります。空気抵抗レベル２で200Wを出すためのケイデンスは 10低くなります。レベル５では80rpm、10では70rpmとなります。
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