Manual

59
PW-TR100 : POWER UNIT
Reference Guide
Power Zone
(
% MAP
)
Zone Recovery
<
40 %
Zone 1
40 - 50%
Zone 2
50 - 60 %
Zone 3
60 - 67%
Zone 4
67 - 72%
Zone 5
72 - 82 %
Zone 6
82 - 110 %
Zone Recovery
<
40 %
Zone 1
40 - 50%
Zone 2
50 - 60 %
Zone 3
60 - 67%
Zone 4
67 - 72%
Zone 5
72 - 82 %
Zone 6
82 - 110 %
Zone 7
110 - 150 %
Zone 7
110 - 150 %
Workout classification /
Event Type
• Recovery
• Endurance
• Road racing
• Endurance
•MTB XC
• Road racing/time trials
•Track endurance
• High intensity endurance
•MTB XC
• Road racing/time trials
•Track endurance
•TT
• Suitable for indoor
workouts
•TT
•MTB XC
• Road racing
•Track endurance
• Suitable for indoor
workouts
•Maximal
•MTB XC
• Road racing
•Track endurance
•TT
• Suitable for indoor
workouts
•Maximal - Supramaximal
• Road racing
•Track endurance
• Suitable for indoor
workouts
• Fast twitch muscle fibre
development
• Increased neurological
recruitment
• Increased peak power output
Physiological adaptations /
training benefits
• Recovery
• Suitable to use post illness
•Weight loss
• Suitable to use post illness
• Combine with skill/technique
•Weight loss
• Increased economy
• Development of fast twitch to
slow twitch muscle fibres
• Development of fast twitch to
slow twitch muscle fibres
• Increased lactate threshold
• Increased VO2 max
• Development of fast twitch to
slow twitch muscle fibres
• Increased lactate threshold
• Increased VO2 max
• Increased VO2 max
• Increased lactate threshold
• Race specific skills
• Increased capillarisation
• Increased mitochondria
• Increased VO2 max
• Increased lactate threshold
• Increased blood volume
• Increased stroke volume
• Increased muscle buffering
capability
• Increased lactate clearance
This zone is de-
signed to be a very
light workload, such
that it causes no
significant adapta-
tions, and also lim-
its the cyclist to an
easy session, pre-
venting a build up of
fatigue, or to be
used in the return to
training after being
ill/injured.
These zones are pri-
marily designed to
help with endur-
ance, allowing high
volume, low intensi-
ty work to be com-
pleted. Zone 2
forms the ‘core’ of
an endurance cy-
clists training pro-
gramme. At the
lower zone, fat is
the predominant
fuel source, with
carbohydrate usage
increasing as inten-
sity increases.
These zones are in-
creasing in intensi-
ty, and somewhat-
to-very fatiguing.
Time trials, and
solo/small group
‘breaks’ in road ra-
ces are at this level.
Carbohydrates are
the main energy
supply.
These zones are
maximal, and ac-
cordingly, rely sole-
ly on carbohydrate
as the fuel supply.
Before attempting
training in these
zones, the rider
must be fully recov-
ered and mentally
‘up’ for it. At this
intensity, the rider is
bridging a small
gap, or climbing a
moderate hill (e.g.
up to 5-mins) at
maximal effort.
Physiologically,
you’re at VO2 max
or above.
The Zones
After calculating your MAP, you can identify your training zones. As with any training system, each zone is
specifically aimed at various physiological criteria.
Table 1displaying benefits and characteristics of each training zone