80/20 Triathlon Workouts
| Date | Workout type | HR Drift in Z2 | Chart of Z2 part |
Chart of workout |
|
|---|---|---|---|---|---|
| February 11 | Cycling Foundation 11 - 30 min in Z1 - 50 min in Z2 - 10 min Z1 |
Power ~ 122 W Start HR: 134 BpM End HR: 147 BpM |
- 1th 1/2 part: 122 W - 138 BpM - 2ed 1/2 part: 122 W - 144 BpM HR Drift: 144/138 = 1.043 ~ 4.3% |
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| February 18 | Cycling Foundation 11 - 30 min in Z1 - 50 min in Z2 - 10 min Z1 |
Power ~ 126 W Start HR: 136 BpM End HR: 153 BpM |
- 1th 1/2 part: 126 W - 141 BpM - 2ed 1/2 part: 126 W - 148 BpM HR Drift: 148/141 = 1.050 ~ 5.0% |
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| February 20 | Run Foundation 10 - 5 min in Z1 - 60 min in Z2 - 5 min Z1 |
Pace ~ 6:25 min/Km Start HR: 137 BpM End HR: 149 BpM |
- 1th 1/2 part: 6:18 min/Km = 378 sec/Km - 139 BpM => 378/139 = 2.72 - 2ed 1/2 part: 6:34 min/Km = 394 sec/Km - 146 BpM => 394/146 = 2.70 HR Drift: 2.72/2.70 = 1.0077 ~ 7.7% |
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Lactate Threshold Tests
| CYCLE (LTHR = 159) | CYCLE (FTP = 170) | |||||
|---|---|---|---|---|---|---|
| ZONE | % of LTHR | HEART RATE RANGE | % of FTP | POWER RANGE WATTS | ||
| 1 | 72 - 81% | 114 | 129 | 50 - 70% | 85 | 119 |
| 2 | 81 - 90% | 129 | 143 | 70 - 83% | 119 | 141 |
| X | 90 - 95% | 143 | 151 | 83 - 91% | 141 | 155 |
| 3 | 95 - 100% | 151 | 159 | 91 - 100% | 155 | 170 |
| Y | 100 - 102% | 159 | 162 | 100 - 102% | 170 | 173 |
| 4 | 102 - 105% | 162 | 167 | 102 - 110% | 173 | 187 |
| 5 | > 105% | 167 | + | > 110% | 187 | + |
| 2021-02-02 LTHR/FTP test On indoor trainer |
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| RUN (LTHR = 164) | RUN (TP Pace = 5:25 min/Km) | |||||
|---|---|---|---|---|---|---|
| ZONE | % of LTHR | HEART RATE RANGE | % of TP | Pace min/Km | ||
| 1 | 72 - 81% | 118 | 132 | 60 - 76% | 9:01 | 7:08 |
| 2 | 81 - 90% | 132 | 148 | 76 - 87% | 7:08 | 6:13 |
| X | 90 - 95% | 148 | 156 | 87 - 93% | 6:13 | 5:50 |
| 3 | 95 - 100% | 156 | 164 | 93 - 100% | 5:50 | 5:25 |
| Y | 100 - 102% | 164 | 167 | 100 - 102% | 170 | 5:19 |
| 4 | 102 - 105% | 167 | 172 | 102 - 115% | 5:19 | 4:43 |
| 5 | > 105% | 172 | + | > 115% | 4:43 | + |