If you missed the first part of the\u00a0Beginner's Guide to Training With Power<\/a>\u00a0series of articles, it would be a good idea to go back and read it. \u00a0Go ahead, I'll wait…<\/p>\n Done reading? \u00a0Good. \u00a0You should have a good idea about FTP, W\/Kg, Training Levels\/zones and more. \u00a0Now, let's take a look at some more power-based\u00a0metrics, specifically power training zones. \u00a0You may recall the definition from my last article:<\/p>\n Power Training Levels\/Zones:<\/strong> Along with FTP, these dictate (roughly) the energy systems used at certain power levels and allow a rider to train specific systems to get specific gains. \u00a0These may be described as “zones” or “levels” interchangeably.<\/p>\n We'll discuss what each zone is, what energy systems it uses and how long it is sustainable below:<\/p>\n <\/p>\n Knowing your Functional Threshold Power is the key to being able to define power training zones. \u00a0If we know what a 100% sustainable effort is, we will be able to train based upon that metric. \u00a0That being said, power training zones (as researched and defined by Andy Coggan) are outlined below.<\/p>\n It's important to note that these power levels represent real world capabilities, which means that the durations above are not hard and fast rules. \u00a0Certainly, there are times when athletes can push beyond the normal ranges due to various motivations, ability to suffer etc. \u00a0Some athletes excel in different areas more than others through genetic variance alone. \u00a0Some are able to train their weaknesses to match their strengths. \u00a0Sometimes, though, it is simply not worth battling to build one skill if you have little to no genetic talent for it. \u00a0You may simply try to minimize the depth of your weakness in that particular area.<\/p>\n It's also important to note that there is no absolute delineation between power systems. As you surpass the effort of FTP and cross into VO2 max, remember that it's not like flipping a switch. \u00a0FTP and VO2 max zones blend into each other as you move up the scale. \u00a0All these systems work synergistically in assisting each other, which means that training one often has an effect on another. \u00a0For example, training VO2max will increase FTP. \u00a0Increasing FTP will increase Tempo output. And so on and so forth.<\/p>\n<\/a>Power Training Levels\/Zones<\/h3>\n
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Training with power zones in the real world<\/h2>\n