FF Labs Clever Time in Zone Training [fft.tips/tiz]

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R
1	https://cyclingapps.net	FastFitness New Shop is Open 🏬		https://www.cyclingapps.net/shop/shop-front/														validation
2	https://cyclingapps.net																	Even Distribution Plan
3	https://cyclingapps.net	FFT "Time in Zone" Training Optimizer [fft.tips/tiz]																Threshold Pyramid Plan
4	https://cyclingapps.net																	New Pyramidal Plan
5																		Polarized 80:20 Plan
6		NEW 50% off a PDF training plan based on your inputs here: https://www.cyclingapps.net/coaching/order-personalized-adaptive-training-plan/					click link for plan											SweetSpot Skewed Training
7																		High Volume Low Intensity (HVLI) Plan
8		ESSENTIAL SETUP VARIABLES																FFT Beginner Plan
9																		Professional Pyramid Plan
12		Should ZONES to be made from heart rate or power (watts)?			power (watts)	1		2										Almost pure HIIT
13
16		What is your measured maximum heart rate			197	bpm
17					if you dont know try this link
18		Your current FTP (or best 60min watts)?			233	watts
19
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21		YOUR TRAINING AVAILABILITY
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26		How many hours per day do you want to train?			1.5	hours/day	7.5	hours/week
27		(eg 0.5 = 30mins)			1 hrs 30 mins 00 secs		7 hrs 30 mins 00 secs
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29		Any days off from normal training per week (0 to 6)?			2	days off	5	days on
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31		Do you want to separate out "sweet spot" training zone			yes
32		this makes sweetspot its own zone with separate calculation for it
33		WHICH TRAINING PLAN?
34					plans are shown on next"graphical" tab		Physiological efficiency	Time Efficiency
35		Choose your training plan................................................			FFT Beginner Plan	<< plan	Very-efficient	Slightly inefficient
36					TID is 75:20:5
37		Estimated Weekly Training Load (TSS)			398.5	tss/wk	Moderate	<< intensity
38						select
39		Estimated Training Miles			134.8	km/wk	134.76	<< distance
40						select
41		YOUR TIME IN ZONE
42	Seiler												0.21
43	3 Zone Model	6 Zone Model	RPE	Power Zones	Time in Zone per week	TSS/WK	Time in Zone per day	TSS/DAY	MinPower	MaxPower	MinHR	MaxHR	Energy (kcal)	HR Zones	ave	rough miles
44						398.47		79.69	watts	watts			@body			5205 hrs 22 mins 22 secs
45	z1	Zone 1 (vEasy)	0 to 2	Active Recovery: less than 55% FTP	3 hrs 32 mins 16 secs	114.06	0 hrs 42 mins 27 secs	22.81	60	127.9	40	128	370.75	Active Recovery: less than 65% HRMax	127.9	2385 hrs 15 mins 48 secs	28.0931
46	z1	Zone 2 (Easy)	3 to 4	Endurance: 55-75% FTP	1 hrs 46 mins 08 secs	80.92	0 hrs 21 mins 14 secs	16.18	127.9	176.8	128	148	220.81	Endurance: 65-75% HRMax	152.35	1286 hrs 59 mins 42 secs	30.31588418
47	z2	Zone 3 (Moderate)	5 to 6	Tempo: 76-90% FTP	0 hrs 53 mins 04 secs	65.81	0 hrs 10 mins 37 secs	13.16	176.8	211.8	148	173.3	140.81	Tempo: 75-88% HRMax	194.3	715 hrs 21 mins 55 secs	33.70164714
48	z2	Zone 4 (Moderate)	7 to 8	Threshold: 91-105% FTP	0 hrs 31 mins 50 secs	54.97	0 hrs 06 mins 22 secs	10.99	211.8	246.7	173.3	177.3	99.68	Threshold: 88-90% HRMax	229.25	461 hrs 15 mins 50 secs	36.21775901
49	z3	Zone 5 (Hard)	8 to 9	VO2Max, 106-120% FTP	0 hrs 14 mins 52 secs	34.07	0 hrs 02 mins 58 secs	6.81	246.7	281.7	177.3	187.1	53.61	VO2Max, 90-95% HRMax	264.2	228 hrs 58 mins 17 secs	38.52532141
50	z3	Zone 6(&7) (vHard)	9 to 10	Neuromuscular, 121% FTP or more	0 hrs 06 mins 22 secs	48.64	0 hrs 01 mins 16 secs	9.73	281.7	1165	187.1	197	41.94	Neuromuscular: 95-100% HRMax	482.2333333	127 hrs 30 mins 51 secs	50.06114607
51		Zone SS (Sweetspot)	6.5 to 7.5	Sweet Spot: 88-95% FTP	0 hrs 25 mins 28 secs	n/a	0 hrs 05 mins 06 secs	n/a	205	221.4	169.4	175.3	74.16	Sweet Spot: 86-89% HRMax	213.2
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