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Training Zones Calculator!
This is a brand new feature that calculates your 5 pulse (training) zones based on your max pulse, age and your resting pulse.
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| LT Watt Test for Cyclists |
| Written by Jakob Andersen | |
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It only makes sense to do this test if you have a watt meter on your bike so that you can use the test results in your training now. If you do not have a Cycling Power Meter on your bike. You can also do this test to give you the accurate LT Heart Rate Zone you should keep when you train interval at Z4. I recommend Cyling Power Meter training to you who are super serious cyclist or you do not compromise on your bike training. The test is carried out on your bike on the road and can both show you your current LT Watt and your LT HR.Find a circular distance of 5-10 km which is flat or with relatively few flat hills, so you get the wind coming from all directions. For the test to be credible, you must perform the test once a month and warm up the same way before the test. This will provide you with your current test result to your current form. When you start the test do not put so much into the test that you need to adjust the hardness down in the middle of the test. Warm up for beginner and intermediate-trained cyclists15 min. - Warm up with rising HR in an easy gear.5 min. - Go very hard with increasing pulse but without reaching your MHR. 5 min. - Go with easy gear and get your pulse down. Warm up for highly trained and elite cyclists20 min. - Warm up with rising HR in an easy gear.5 min. - Go very hard with increasing HR without reaching your MHR. 5 min. - Go with easy gear and get your HR down. 1 min. - Go 100% with increasing HR. 2 min. - Go with easy gear and get your HR down. 1 min. - Go 100% with increasing HR. 2 min. - Go with easy gear and get your HR down. 10 min. - Go with medium hard pace The test starts:1 min. - Do not start too hard but get HR very high (90% MHR).18 min. - Go as hard and as fast as you can stand in all 20 min. 1 min. - End the test with a max effort. The test is over.20 min. - Go in low gear and low HRThe Quick Test:After the above Warm Up do 5 km on a flat road where you give yourself fully with a smooth Power transfer and Heart Rate. Do not start too hard or too soft on this test. The result will be for the experienced cyclist to be around 10% higher than your LT Watt or your LT HR. For the less experienced cyclist, your LT Watt or your LT HR would be 13-15% lower.
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