Setting Your Bike Training Zones

This article goes through how to set-up your bike training zones based off your FTP (Functional Threshold Power) and THR (Threshold Heart Rate).

FTP Test

First you will need to complete an FTP test, which is a 20 minutes paced max effort. The FTP test take less than an hour, the protocol used in the BCA training plans is below.

Warm-up

04 mins @ 50-55% of FTP (2/10 RPE scale)

30 secs @ 100-110% (9/10)

02 mins @ 50-55% (2/10 )

30 secs @ 100-110% (9/10)

03 mins @ 50-55% (2/10 )

Main Set

20 mins @ paced max effort 100-110% (9/10)