This is a page to help centralize some training rescources we use.
I plan to keep adding things as I think of them.
Below is a chart of common training zones and some extra help for things like RPE. We like RPE because you don't need any special tools to use it. For those that do have the gadgets to track your rides, there are some extra goodies for you!
Training Zones
| Zone |
Reference |
% FTP |
% Max HR |
% Threshold HR |
RPE |
RPE Reference |
| 1 |
Active Recovery Very light effort, often used for warm-ups or cool-downs. |
<55% |
50-60% |
<65% |
<3 |
Light Activty Easy to breath and carry on a conversation. Feels like you can maintain endlessly. |
| 2 |
Endurance A sustainable pace, close to your aerobic threshold, often used for long rides/runs. |
56-75% |
60-70% |
68-85% |
3-4 |
Moderate Activty Breathing escilated. Can carry conversation with occasional deep breaths. Feels like you can maintain for long periods of effort with minimal breaks. |
| 3 |
Tempo A moderately hard effort, sustainable for extended periods. |
76-90% |
70-80% |
85-95% |
5-6 |
Hard Activty Breathing heavy. Can hold short conversation. Still somewhat comfortable, but becoming noiceably more challenging. |
| 4 |
Threshold Just below or at your FTP, used for imporving FTP and race pace. |
91-105% |
80-90% |
95-105% |
7 |
Vigorous Activty Short of breath, can speak a sentence. Borderline uncomforable. |
| 5 |
VO2 Max High-intensity intervals, often well above FTP, to improve aerobic capacity and anaerobic power. |
>106% |
90-100% |
>105% |
>8 |
Very Hard to Max Effort Activty Can barely breath to out of breath. Can speak a few words at most. Feels extremely difficult or impossible to maintain. |
Training Tools