Calculating your Personal Training Zones

Get your FREE Zone Test MP3Training smart is the best way forward and you have decided to train by heart rate or with a power meter then you are definitly thinking smart. Now all you have to do is to learn to use your new toys and maximize your training time.

Check below our Zone Calculator for the “ZONE TEST” and guidelines.

Training Zone Calculator

Once you have completed the “ZONE TEST” you can enter your results here to get your personal training zones. If you are new to this, for some people doing this test a couple of times a few days apart will give a more accurate result. When you know what to expect you can push your perceived limit. What your results show is where you are at in your training at present so re test at the end of each phase of your training. The power zones are that for the indoor trainer or power metre you tested on. Retest if you upgrade or change equipment. We hope this gives you that all important edge in your training. Training smart is the most efficient way forward..
Enter avg. power from your “Zone” test here:
Watts
Enter avg. heart rate from your “Zone” test here:
BPM
Recovery
(PRE 3 – 5)
Super easy recovery rides.1 to 2 hours. Suggested Cadence above 90 rpm
Watts
and
below
Heart Rate
to
Aerobic
(PRE 5 – 6)
Build that aerobic base, 2 to 6 hours. Easy riding, Suggested cadence 85 to 100 rpm
Watts
to
Heart Rate
to
Tempo
(PRE 6 – 7)
Strong but steady training. Just below (5 to 7 beats) Anarobic Threshold pace. 1 to 3 hours. Suggested cadence 90 to 100. For Areorbic endurance work (big gear stuff) 65 to 70 rpm. (1 to 2 hours)
Watts
to
Heart Rate
to
Anerobic Threshold
(PRE 7.5 – 8.5)
Intervals ranging from 5mins to 20 mins in duration. Rest 1:0.5 or 1:1 Ratio. Suggested cadence, 90 to 100
Watts
to
Heart Rate
to
V02
(PRE 8.5 – 9.5)
Short intervals up to 5 mins in duration. Rest 1:2 to 1:3 Ratio. Suggested cadence 85 to 120 rpm
Watts
to
Heart Rate
to
VV02
(PRE 10)
Very short explosive intervals, 5 sec up to 15 secs. Rest 1:4+. Suggested cadence, 85 to 120rpm
Watts
and
above
Heart Rate
and above
Your Functional Threshold Power is:
Watts
1= v v easy ride, 5= easy long ride, 10= max effort.

The coaching staff at JetBlack believe that with the aid of a power meter or heart rate monitor you will get improvements in your riding if you follow some simple guidelines.

What you will need to do first is establish your zones. Much like heart rate zones we get to train specifically for the best possible training outcome.
As a base we will put you thru a training test to establish your FPT (functional power threshold) this is the level you would do intervals from 5mins up to 20mins. Or another way to look at it would be the pace you would do a 20 to 40km time trial. It’s the training zone that we all try and improve to help us handle the pressure for the longer events. Go over this zone and you start to slow down quite quickly due to lactate acid invading your muscles. Similar to your anaerobic threshold measured by heart rate. The benefit of measuring by power is it is black and white, not hindered by glycogen, atmosphere and psychological issues….and we all have those at this intensity.
Please refer to the JetBlack coaching to get an overall idea of training with power and some simple facts about training with power

Before undertaking this test make sure you are reality fresh, no big session the day before. Make sure you have eaten no less than 90 mins before this test and you are well hydrated. For future tests you could write down your training and diet prep leading up to the test so that you do similar next time.

Please note this is a maxiumal effort test so if in doupt please seek medical advice

Test protocol

Warm up for 10mins then
2 min steady ride holding no less than 90rpm,(PRE 7)
1min easy
1min max effort at a cadence no less than 90rpm
5 mins easy

Now clear computer and from a stop position do
5mins max effort
Stop and record your average watts and average heart rate results
10 mins easy

Now clear computer and from a stop position do
20 max effort.
Stop and record your average watts and average heart rate results.

Warm down.

Once finished go to our zone calculator and enter your “Average’ Watts or Heart rate from the 20 min effort to calculate your training zones.