open FFT "Time in Zone" Training Zone Optimizer [fft.tips/tiz]

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q
1		If useful be super nice & support us on	https://www.patreon.com/fastfitnesstips		20% off our trainingpeaks plans using coupon "youtube"		https://fft.tips/tp
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3		FFT "Time in Zone" Training Optimizer [fft.tips/tiz]
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5		video: fft.tips/vtiz
6		>> 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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8		ESSENTIAL SETUP VARIABLES
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12		Should ZONES to be made from heart rate or power (watts)?			Cycling threshold heart rate (LTHR)	2		2
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16		What is your lactate threshold heart rate from testing			171	bpm
17					if you dont know try this link
18		Your current FTP (or best 60min watts)?			227	watts
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21		ABOUT YOUR TRAINING AVAILABILITY
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26		How many hours per day do you want to train?			2	hours/day	10	hours/week
27					2 hrs 00 mins 00 secs		10 hrs 00 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			no	usually "no"
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................................................			Polarized 80:20 Plan	<< plan	Superior	Slightly inefficient
36					TID is 78:10:12
37		Estimated Daily Training Load (TSS)			130.5	tss/day	Hard	<< intensity
38						select
39		Estimated Training Miles			189.4	miles/wk	189.36	<< distance
40						select
41		YOUR TIME IN ZONE
42	Seiler Three												0.21
43	Zone Model	Six 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						652.56		130.51	watts	watts			@body			7314 hrs 06 mins 17 secs
45	z1	Zone 1 (vEasy)	0 to 2	Active Recovery: less than 55% FTP	6 hrs 12 mins 00 secs	199.88	1 hrs 14 mins 24 secs	39.98	60	124.6	40	138.5	637.58	Active Recovery: less than 81% LTHR	124.6	4132 hrs 57 mins 24 secs	27.77524643
46	z1	Zone 2 (Easy)	3 to 4	Endurance: 55-75% FTP	1 hrs 36 mins 00 secs	73.22	0 hrs 19 mins 12 secs	14.64	124.6	172.3	138.5	148.8	196.03	Endurance: 81-89% LTHR	148.45	1151 hrs 03 mins 46 secs	29.97559269
47	z2	Zone 3 (Moderate)	5 to 6	Tempo: 76-90% FTP	0 hrs 36 mins 00 secs	44.65	0 hrs 07 mins 12 secs	8.93	172.3	206.3	148.8	162.4	93.74	Tempo: 90-93% LTHR	189.3	479 hrs 49 mins 39 secs	33.32134931
48	z2	Zone 4 (Moderate)	7 to 8	Threshold: 91-105% FTP	0 hrs 24 mins 00 secs	41.43	0 hrs 04 mins 48 secs	8.29	206.3	240.4	162.4	172.7	73.73	Threshold: 94-99.9% LTHR	223.35	343 hrs 46 mins 00 secs	35.80902564
49	z3	Zone 5 (Hard)	8 to 9	VO2Max, 106-120% FTP	0 hrs 48 mins 00 secs	110.06	0 hrs 09 mins 36 secs	22.01	240.4	274.4	172.7	181.2	169.95	VO2Max, 100-102% LTHR	257.4	731 hrs 20 mins 16 secs	38.09051246
50	z3	Zone 6(&7) (vHard)	9 to 10	Neuromuscular, 121% FTP or more	0 hrs 24 mins 00 secs	183.32	0 hrs 04 mins 48 secs	36.66	274.4	1135	181.2	205.2	155.10	Neuromuscular, 103-106% LTHR	469.8	475 hrs 09 mins 12 secs	49.49515075
51		Zone SS (Sweetspot)	6.5 to 7.5	Sweet Spot: 88-95% FTP	0 hrs 00 mins 00 secs	n/a	0 hrs 00 mins 00 secs	n/a	159	215.7	147.1	165.9	0.00	Sweet Spot: 93%-97%	187.35
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55		You should be able to print your plan using (top left)
56		or screenshot it
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58		FFT Scientific Training Plans (20+):
59
60		https://www.trainingpeaks.com/my-training-plans/fastfitnestips
61					20% off our trainingpeaks plans using coupon "youtube"
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66		https://www.patreon.com/fastfitnesstips
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68		Share this sheet:
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70		https://fft.tips/tiz
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72		https://fft.tips/tpp
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74		Social Links
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76		https://fft.tips/facebook
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78		https://fft.tips/strava
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80		https://fft.tips/instagram
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82		https://fft.tips/twitter
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84		https://fft.tips/team
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86		FFT Science based Coaching
87
88		https://fft.tips/coachingflyer19
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90		https://www.facebook.com/groups/fastfitnesscoaching/
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