This article details how to estimate training zones that are set in Today's Plan for Squad athletes and the importance of Threshold values.  To determine your specific threshold values, please read this article on how to determine FTP and training zone.  We want to ensure that you can execute your training sessions with a framework of specific stress aligned with the description.

Training Zones and Thresholds

Purple Patch uses five zones for prescribing training, and the accuracy of those zones will rely on correct threshold values. For more on training zones, check out this article.

Purple Patch provides training zones within sessions for:

• Bike Power
• Bike Heart Rate
• Run Pace
• Run Power
• Run Heart Rate

So, you should set threshold values for each of the above that you think you will use. At a minimum, you should set thresholds for Bike Power and Run Pace.

Testing and Thresholds

In your Squad workout library, there are Functional Threshold (FTP) bike and run workouts which will enable you to establish your threshold values.  They are titled:

Ride

Ride FTP Assessment for Training Zones (Indoor):  To be performed on a bike-trainer to establish trainer-based power and heart rate zones

Ride FTP Assessment for Training Zones (Outdoor):  To be performed outside on your bike to establish outdoor power and heart rate zones.

Run

Run Threshold Assessment for Training Zones:  To establish heart rate and pace threshold (and power if you run with a power meter).

Entering your Thresholds in your Profile

Here is how you enter your threshold values in your Profile on Today’s Plan.

Estimating Threshold Values

You can enter estimates for your threshold values until you complete your threshold test.  You may already know what your threshold values should be, but if you don’t, we have included some guidelines for estimating your thresholds.  Of course, we recommend you perform an assessment in the early stages of your program unless you already know your Functional Threshold (FTP) or Threshold.

Cycling Threshold Power (FTP)

You can estimate FTP with from your best recent 20-minute power value (either from a dedicated 20-minute test or a sufficiently hard 20-minute effort from a race or workout).

Multiply that value by 95% to get your FTP.

You can also estimate FTP from a recent best 45-60 minute power output.

For a wildly loose ‘guestimate’ of FTP power -- we suggest following these rough outlines until you can establish your value via a proper assignment:

Female:  Total training hours are based on ‘all sports’ -- not just cycling.

Weight: under 135 Pounds - Recreational athlete:  FTP 140W

Weight: under 135 Pounds - Amateur athlete:  FTP 175W

Weight: under 135 Pounds - Strong athlete:  FTP 220W

Weight: over 135 Pounds - Recreational athlete:  FTP 150W

Weight: over 135 Pounds - Amateur athlete:  FTP 190W

Weight: over 135 Pounds - Strong athlete:  FTP 240W

Male:  Total training hours are based on ‘all sports’ -- not just cycling.

Weight: under 165 Pounds - Recreational athlete:  FTP 170W

Weight: under 165 Pounds - Amateur athlete:  FTP 210W

Weight: under 165 Pounds - Strong athlete:  FTP 250W

Weight: over 165 Pounds - Recreational athlete:  FTP 210W

Weight: over 165 Pounds - Amateur athlete:  FTP 240W

Weight: over 165 Pounds - Strong athlete:  FTP 275W

Cycling Heart Rate Threshold

Your threshold heart rate will be the average heart rate from a recent intense race or very hard interval from a training ride, where you spent 45-60 minutes in duration at an all-out effort.

If you do not have access to your recent heart rate data then we recommend you start with the age-old simple method:  220 - your age. You then take 89% of that number. You will notice that this is lower than your running, as riding is non-weight bearing and uses less working muscle

Example:  For a 45-year-old man:

220 - 45 = 175 beats per minute.

89% of 175 = 155.75

Threshold Estimate = 156 beats per minute.

Running Functional Threshold Pace

Your Functional Threshold Pace will be the average pace from a recent race or very hard training run of 45-60 minutes in duration.  You can also draw a close estimation from a recent 5km or 10km running race.

Running Heart Rate Threshold

Your threshold heart rate will be the average heart rate from a recent race or very hard training run of 45-60 minutes in duration.

If you do not have access to your recent heart rate data then we recommend you start with the age-old simple method:  220 - your age. You then take 92% of that number.

Example:  For a 45 year old man:

220 - 45 = 175 beats per minute.

92% of 175 = 161

Threshold Estimate = 161 beats per minute.