The fundamental aspect of the way TPS coaches is to make athletes understand Training Intensity

So many athletes make the mistake of training to hard and in some cases not hard enough. They try to train as hard or fast as they want to race. This is unsustainable. It can lead to burnout, injury and basic plateauing which means you stop improving! You lose the love of training and racing.

When you sign up with TPS we field test you using Joe Friels Test protocol and Zones apart from our FTP zones where we use Coggan.

We then set your Zones up in Training Peaks. Most of your intensity will be spent in Z1-2. Normally anything from 70-90% of your total training time. The remainder is in Z3-4 and occasionally 5 or above.

Run Zones
Zone 1 or Easy:Less than 85% of LTHR
Zone 2 or Steady: 85% to 89% of LTHR
Zone 3 or Tempo: 90% to 94% of LTHR
Zone 4 or Threshold: 95% to 99% of LTHR
Zone 5a or Supra Threshold: 100% to 102% of LTHR
Zone 5b or Vo2: 103% to 106% of LTHR
Zone 5c or Max:  More than 106% of LTHR

Bike Zones
Zone 1 or Easy: Less than 81% of LTHR
Zone 2 or Steady: 81% to 89% of LTHR
Zone 3 or Tempo: 90% to 93% of LTHR
Zone 4 or Threshold: 94% to 99% of LTHR
Zone 5a or Supra Threshold: 100% to 102% of LTHR
Zone 5b or Vo2: 103% to 106% of LTHR
Zone 5c or Max: More than 106% of LTHR

Power Zones (Coggan)

Zone 1 or Easy: Less than 55% of FTPw
Zone 2 or Steady: 55% to 74% of FTPw
Zone 3 or Tempo: 75% to 89% of FTPw
Zone 4 or Threshold: 90% to 104% of FTPw
Zone 5 or Supra Threshold: 105% to 120% of FTPw
Zone 6 or Vo2: More than 120% of FTPw

Run Pace

Zone 1 or Easy: Slower than 129% of FTP (78%)
Zone 2 or Steady: 114% to 129% of FTPa (78-88%)
Zone 3 or Tempo: 106% to 113% of FTPa (88-94%)
Zone 4 or Threshold: 99% to 105% of FTPa (95-101%)
Zone 5a or Supra Threshold: 97% to 100% of FTPa (100-103%)
Zone 5b or Vo2: 90% to 96% of FTPa (104-111%)
Zone 5c or Max: Faster than 90% of FTPa (111%)

 

Swim Pace Zones % of Threshold Pace (TPa)

Zone 1 or Easy: Less than 78% of TPa

Zone 2 or Steady: 79-87% of TPa

Zone 3: or Tempo: 88%-94 of TPa

Zone 4: or Threshold: 94 to 100% of TPa

Zone 5a or Supra Threshold: 100 to 103% of TPa

Zone 5b or VO2: 103 to 111% of TPa

Zone 5c or Max: Faster than 111% of TPa

 

 

 

 

mmmmmm