Am I going hard enough? I am really tired today, this feels really hard today, should I back off?

Questions that you, no doubt, ask yourself. Specificity in your training is one of the most confusing topics for many athletes to execute. It is not about chasing a specific number of watts or a specific heart rate. Matt Dixon explains the Purple Patch approach to Training Zones.

In order to establish training zones for riding and running training, you will execute threshold assessment workouts. These workouts will provide the framework to ensure your training zones are aligned with your current state of fitness and training levels.  

Let's hit a few key points about zones before we dive into executing assessments:

It’s not about improvement:  We don’t view these assessments as a test of self-worth as an athlete, or a direct measure of your performance readiness for improvement as an athlete.  While we may see threshold gains in some areas, the primary lens is to align your objective measurements with the subjective descriptions and intent from prescribed training intensity.

Functional Threshold Power:  Many athletes are confused around the meaning behind what is most commonly referred to as FTP.  There is no magic. It is essentially the power that you are -- in theory -- able to maintain for 45 to 60 minutes (dependent on experience and level). We gain an estimate of this by completing a ramp test: a short, specifically structured workout that increases intensity until failure.

How often should I perform assessments?  If you're new to Purple Patch but have completed threshold testing within the last 2-3 months, you can likely use your existing threshold numbers for now. If it's been longer than 3 months, or you feel like your effort levels don't match up to the prescribed intensity levels, then it's time for a fresh set of assessments. Routine assessments help us apply specificity within sessions and align effort to output.

Following your initial assessments, the timing of subsequent assessment sessions should occur when:

1. Training feels too easy: Sessions begin to feel easier than the description and expected perceived effort outlined within the workout. It is likely you need to reset.
2. Fitness drops: Following an extended break -- either expected or not -- we may expect a drop in baseline fitness, so assessments might be in order. Examples might be following an end of season break or getting back from an extended illness or injury.
3. Quarterly: The body is a complex mechanism, and frequent assessments, about every 10-12 weeks are good to drop in as you progress along your journey. But: don’t always expect more, "more, more, more" or a linear progression. That isn’t our quest, and it's also not realistic.

How do I perform an Assessment? Simply head to your optional workout library in Today’s Plan and search for ‘ASSESSMENT’.  You will see three different assessments:

• Bike
• Run
• Swim

Simply choose the appropriate workout that you want to perform and drag it to your training calendar. (We recommend replacing a KEY workout with your assessment.) If you do multiple sessions in a day, make sure the assessment is the first session you do. And execute your assessment sessions when you are well-rested and well-fueled.

Once you've executed the assessment, you can update your training zones in Today's Plan.

Note:  If you drop in your assessment prior to the baseline plan populating that day, you will receive no other workouts on that day from the baseline plan.  Something to be aware of!

Ensuring the zones are established:  Once you complete your assessment you will receive a notification of your results.  You must apply the results so that your threshold and assessment information will populate in every workout going forward, as well as your profile.