FFT "Time in Zone" Training Optimizer [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
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16		What is your measured maximum heart rate			196	bpm
17					if you dont know try this link
18		Your current FTP (or best 60min watts)?			270	watts
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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	9	hours/week
27		(eg 0.5 = 30mins)			1 hrs 30 mins 00 secs		9 hrs 00 mins 00 secs
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29		Any days off from normal training per week (0 to 6)?			1	days off	6	days on
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31		Do you want to separate out "sweet spot" training zone			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	Very-efficient	Slightly inefficient
36					TID is ::
37		Estimated Daily Training Load (TSS)			77.9	tss/day	Quite Hard	<< intensity
38						select
39		Estimated Training Kilometers			38.7	km/day	38.74	<< distance
40						select
41		YOUR TIME IN ZONE
42	Seiler												0.22
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						467.19		77.86	watts	watts			@body			6508 hrs 29 mins 21 secs
45	z1	Zone 1 (vEasy)	0 to 2	Active Recovery: less than 55% FTP	4 hrs 07 mins 42 secs	133.09	0 hrs 41 mins 17 secs	22.18	60	148.2	40	127.4	401.46	Active Recovery: less than 65% HRMax	148.2	2967 hrs 52 mins 49 secs	29.95360787
46	z1	Zone 2 (Easy)	3 to 4	Endurance: 55-75% FTP	1 hrs 39 mins 05 secs	75.55	0 hrs 16 mins 31 secs	12.59	148.2	204.9	127.4	147	191.30	Endurance: 65-75% HRMax	176.55	1281 hrs 08 mins 36 secs	32.32514163
47	z2	Zone 3 (Moderate)	5 to 6	Tempo: 76-90% FTP	1 hrs 19 mins 16 secs	98.30	0 hrs 13 mins 13 secs	16.38	204.9	245.4	147	172.5	195.17	Tempo: 75-88% HRMax	225.15	1139 hrs 21 mins 00 secs	35.93436356
48	z2	Zone 4 (Moderate)	7 to 8	Threshold: 91-105% FTP	0 hrs 44 mins 35 secs	76.97	0 hrs 07 mins 26 secs	12.83	245.4	285.9	172.5	176.4	129.53	Threshold: 88-90% HRMax	265.65	688 hrs 43 mins 58 secs	38.61721782
49	z3	Zone 5 (Hard)	8 to 9	VO2Max, 106-120% FTP	0 hrs 19 mins 49 secs	45.44	0 hrs 03 mins 18 secs	7.57	285.9	326.4	176.4	186.2	66.35	VO2Max, 90-95% HRMax	306.15	325 hrs 36 mins 24 secs	41.07769841
50	z3	Zone 6(&7) (vHard)	9 to 10	Neuromuscular, 121% FTP or more	0 hrs 04 mins 57 secs	37.84	0 hrs 00 mins 50 secs	6.31	326.4	1350	186.2	196	30.27	Neuromuscular: 95-100% HRMax	558.8	105 hrs 46 mins 33 secs	53.37767178
51		Zone SS (Sweetspot)	6.5 to 7.5	Sweet Spot: 88-95% FTP	0 hrs 44 mins 35 secs	n/a	0 hrs 07 mins 26 secs	n/a	237.6	256.5	168.6	174.4	120.46	Sweet Spot: 86-89% HRMax	247.05
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55		You should be able to print your plan using (top left)
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58		FFT Scientific Training Plans (50+):
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60		https://fft.tips/peaks		20% off our trainingpeaks plans using coupon "youtube"
61
62		We invite you to Join:
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64		https://www.strava.com/clubs/fastfitnesstips
65
66		https://www.patreon.com/fastfitnesstips
67
68		FFT Science based Coaching
69
70		https://fastfitness.tips
71
72		https://www.facebook.com/groups/fastfitnesscoaching/
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