What's the best way to work out your power zones?

[PPWTF]

Part 1

 

In the next few weeks I will hopefully get back on the bike - work load from hell means no time or energy for it right now - I wanted to ask if the following is still considered a good way to establish you power figures, from which to then establish your workout zones.....

 

1. Warm up
2. Time trial a flat 3mile course,
3. Take 10mins active recovery
4. Repeat the 3mile course
5. Finish with 15 - 30mins easy riding to flush your system

Part 2

 

I'll be using PowerTap and a Suunto T6 to record the workouts - Is Training Peaks WKO+ the most effective way to bring together the training data? If not what are people using and can happily recommend?

 

Thanks for any and all advice given, and very greatfully received

 

[bruce]

 

Is this the Carmichael Field Test?

 

Unfortunately WKO+ doesn't work with the Carmichael Zones.  If you are planning to use WKO+ (which I believe is the best software to use if you are planning to train with power) then you need to establish you FTP.

 

The Coggan Levels are well accepted, and are based on Functional Threshold Power - i.e. maximum sustainable power for 60min.

 

Take a look at the following blog entry:

http://alex-cycle.blogspot.com/2008/05/seven-deadly-sins.html

 

bruce2008-08-01 11:36:28

[PPWTF]

Hi there Bruce,

 

Yep this was from the CTS guide that came with the PT - ashamed though I am to admit it, today was the first time I actually read the thing.....! Ooops

 

Will take a look at the link you posted - thanks very much

 

[bruce]

Cool, just shout if there is anything that is not clear.

 

The Carmichael Field Test would yeild results that would be an indication of your power at VO2Max, not power at Lactate Threshold.