open FFT "Time in Zone" Training Zone Optimizer [fft.tips/tiz]
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If useful be super nice & support us on
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20% off our trainingpeaks plans using coupon "youtube"
https://fft.tips/tp
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FFT "Time in Zone" Training Optimizer [fft.tips/tiz]
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video: fft.tips/vtiz
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>> Works out the time you should be training in each training zone with various training models <<
New Periodization Calculator: fft.tips/tpp
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ESSENTIAL SETUP VARIABLES
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Should ZONES to be made from heart rate or power (watts)?
Cycling threshold heart rate (LTHR)22
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What is your lactate threshold heart rate from testing
171bpm
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if you dont know try this link
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Your current FTP (or best 60min watts)?
227watts
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ABOUT YOUR TRAINING AVAILABILITY
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How many hours per *day* do you want to train?
2 hours/day10 hours/week
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2 hrs 00 mins 00 secs10 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
2days off5days on
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Do you want to separate out "sweet spot" training zone
nousually "no"
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this makes sweetspot its own zone with separate calculation for it
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WHICH TRAINING PLAN?
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plans are shown on next"graphical" tabPhysiological efficiencyTime Efficiency
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Choose your training plan................................................
Polarized 80:20 Plan<< planSuperior
Slightly inefficient
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TID is 78:10:12
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Estimated Daily Training Load (TSS)
130.5tss/dayHard<< intensity
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select
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Estimated Training Miles
189.4miles/wk189.36<< distance
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select
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YOUR TIME IN ZONE
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Seiler Three
0.21
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Zone ModelSix Zone ModelRPEPower ZonesTime in Zone per weekTSS/WKTime in Zone per dayTSS/DAYMinPowerMaxPowerMinHRMaxHREnergy (kcal)HR Zonesaverough miles
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652.56130.51wattswatts@body7314 hrs 06 mins 17 secs
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z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
6 hrs 12 mins 00 secs199.881 hrs 14 mins 24 secs39.9860124.640138.5637.58
Active Recovery: less than 81% LTHR
124.64132 hrs 57 mins 24 secs27.77524643
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z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP1 hrs 36 mins 00 secs73.220 hrs 19 mins 12 secs14.64124.6172.3138.5148.8196.03Endurance: 81-89% LTHR148.451151 hrs 03 mins 46 secs29.97559269
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z2
Zone 3 (Moderate)
5 to 6Tempo: 76-90% FTP0 hrs 36 mins 00 secs44.650 hrs 07 mins 12 secs8.93172.3206.3148.8162.493.74Tempo: 90-93% LTHR189.3479 hrs 49 mins 39 secs33.32134931
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z2
Zone 4 (Moderate)
7 to 8Threshold: 91-105% FTP0 hrs 24 mins 00 secs41.430 hrs 04 mins 48 secs8.29206.3240.4162.4172.773.73Threshold: 94-99.9% LTHR223.35343 hrs 46 mins 00 secs35.80902564
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z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 48 mins 00 secs110.060 hrs 09 mins 36 secs22.01240.4274.4172.7181.2169.95 VO2Max, 100-102% LTHR257.4731 hrs 20 mins 16 secs38.09051246
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z3
Zone 6(&7) (vHard)
9 to 10
Neuromuscular, 121% FTP or more
0 hrs 24 mins 00 secs183.320 hrs 04 mins 48 secs36.66274.41135181.2205.2155.10
Neuromuscular, 103-106% LTHR
469.8475 hrs 09 mins 12 secs49.49515075
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Zone SS (Sweetspot)
6.5 to 7.5Sweet Spot: 88-95% FTP0 hrs 00 mins 00 secsn/a0 hrs 00 mins 00 secsn/a159215.7147.1165.90.00Sweet Spot: 93%-97%187.35
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You should be able to print your plan using (top left)
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or screenshot it
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FFT Scientific Training Plans (20+):
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https://www.trainingpeaks.com/my-training-plans/fastfitnestips
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https://fft.tips/tiz
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