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INSTRUCTIONS:Time Conversion
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1Go to 'File...Make a Copy' to make your own copy of this sheet5min=0.08
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2Change the date of the first week in March to the date of YOUR first week in March. This will change all the dates for the entire year.10min = 0.16
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3All time should be translated to numbers.15min = 0.25
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4The Zone has a dropdown menu. If you want the graphs to populate you need to use the categories listed there.30min = 0.5
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5There is information to the right of the Week and graphs at the bottom of the months. Be sure to scroll!45min = 0.75
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6Some of the cells change color depending upon the number you put into them. Super Fun!1hr = 1
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7The final tab is the Yearly Totals, which will automatically create graphs. It's fun to watch!
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8You can download it to excel, no guarantees it will all work but it seemed to on my trial version.RPE
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9If you want coaches input on your training be sure to go to 'Share' and put boggsarosa@gmail.com under people.
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10I tried to find all the mistakes but if you find something not working let me know and I'll be happy to fix it!Zone
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Feedback and new ideas are welcome!1 (active recovery)Zone/Level 1 Active RecoveryYoga and any activity that is slow, under 65% of maxEasy enough you are not doing additional damage and are helping your body to recover.
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If you have any questions about google sheets or how to make changes and build more cool stuff just let me know!2 (Overdistance)Zone/Level 2 Over Distance (aerobic)Any activity between 65-75%Long activities where you can still talk but are moving a good pace.
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3 (Threshold)Zone/Level 3 (Above aerobic threshold and up to anaerobic/lactate threshold)75-85% of MaxRaces over 1 hour (Specific LT workouts are generally done closer to the 85% of Max value)
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4 (Race/hard intervals)Zone/Level 4 (Above anaerobic/lactate threshold but below max)85-95% of MaxRaces under 1 hour and hard intervals
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5 (Max)Zone/Level 595-100% of MaxHill bounding (at times), Medal Test (at times), etc.
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