Heart Rate and Power Training Zones
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Heart Rate and Power Training Zones

What are training zones

Training zones are designed to help you structure your training session so you’re training at the intensity needed to meet your goals. Training zones are determined by a percentage of maximum minute power (MMP) and maximum heart rate (MHR).

How to calculate training zones

Calculating your training zones on a Wattbike is easy. Firstly, you’ll need to complete a test - we recommend the sub-maximal ramp test. Once the test is complete, the Wattbike Performance Monitor will automatically calculate your training zones

Alternatively, if you know your MMP and MHR, simply type them into our online training zone calculator:

Using your Max Heart Rate(MHR) and Maximum Minute Power Power (MMP) from your test, this tool will calculate your MMP Training Zones.

 

Wattbike training zones defined

The Wattbike displays eight training zones. Each zone helps you train at an intensity that meets a specific goal. Explore the Wattbike training zones below:

  Goal Physiological adaptations How this helps How you’ll feel  MHR MMP
Recovery Zone Regeneration and recovery  Increase blood flow to muscles to flush out waste products and provide nutrients Promotes recovery and therefore training response Very relaxed. Able to carry on a conversation. <60% <35% 
Zone 1 To establish base fitness Improves fat metabolism, gets muscles/tendons/ligaments/nerves used to cycling. Increases economy More efficient use of energy. Prepares body for harder training, works on technique/skill Relaxed. Able to carry on a conversation. 60-65% 35-45%
Zone 2 To improve efficiency Improves the ability to use oxygen, produce power and increases efficiency Able to produce more power with the same level of effort, works on technique/skill Working. Feel warmer. Heart rate and respiration up. May sweat. 65-75% 45-55%
Zone 3 To improve sustainable power Improves carbohydrate metabolism, changes some fast twitch muscle to slow-twitch Improved sustainable power, good for all cycling events Hard work. Heart rate and respiration up. Carbon dioxide build-up. Sweating. Breathing hard. 75-82% 55-65%
Zone 4 To push up threshold Improves carbohydrate metabolism, develops lactate threshold, changes some fast twitch muscle to slow-twitch Improved sustainable race pace, useful during tapering or pre-competition periods: too much time in this zone can cause staleness Stressed. Panting. Sweating freely. 82-89% 65-75%
Zone 5 To sustain a high percentage of maximal aerobic power Develops cardiovascular system and VO2max, improves anaerobic energy production and speeds turnover of waste products Improved time trialling ability and resistance to short-term fatigue Very stressed. Gasping. Sweating heavily. 89-94% 75-85%
Zone 6 To increase maximum power output Increases maximum muscle power, develops cardiovascular system and VO2max, increases threshold Sprint speed, ability to accelerate away from a group and tolerate lots of hard work, such as mountain climbing Heavily stressed. Gasping. Sweating heavily. >94% 85-100%
Supra-maximal To increase sprint power output Increases maximum muscle power, develops neural control of pedalling at specific cadence Develop race-specific skills at race pace, starting power, sprint speed, and the ability to jump away from the bunch Extremely stressed. Gasping. Sweating heavily. N/A >100%

How to incorporate training zones into your training

The best way to incorporate training zones into your training plan is to follow one of our training plans. Each training plan features structured sessions in a range of training zones, which vary depending on the overall objective of the plan. 

Want to know more about incorporating heart rate and training zones into your everyday training? Take a look at our training zones workshop

Read more about using power to enhance your performance.

Find out why you should train with heart rate and power.


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