Reading Your Workout

Reading a workout can look like a foreign language at first, but you’ll quickly start to understand the jargon! Here are some tips to help you get started.

Glossary of Terms:

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

Here’s an example workout with explanations:

WU: 10'  - Warm up for 10 minutes, spin easy
SS: 5',Z2, 90s rpm  - 5 Mins in upper Z2 (steady state), Cadence 90
TEMPO: 3x8' upper Z3 w/3x20" throughout with bump to LT - Do 3 reps of 8 mins in upper zone 3 (tempo)  and inside those reps, add a 20 second increase to LT
P/U: 3' build of rpm starting 80 rpm mid Z2 - 3 min set, start lower RPM @ 80 and increase RPM but stay in Zone 2 the whole time
CD: 5 - Cool down 5 mins

See, easy!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or Contact Us.

Establishing your Zones

All of your training will be done in your own personal power or heart rate zone.  To better understand this, read this blog post about cycling threshold. If you do not know your zones, you can follow this article to determine your zones. 

For the FTP Test, we recommend that a heart rate monitor so you know what your average heart rate is during the 20 mins test.   If you have a power meter, you can record your average power as well, but it’s not required. For best results, we suggest you deduct 10% from your average heart rate for your Threshold Heart Rate value. If you are using Training Peaks, you can add this to your settings (Settings > Zones > Heart Rate).

Understanding your Zones

A little more about zones.   Here are the definitions and the “feel”.  If there are two names, the first is the lower part of the zone, the second the higher part of the zone.  

Z1 = Recovery - 1-2 effort, very easy
Z2 = Endurance/Steady State - 2-3 effort, conversational – could ride “forever” at this pace
Z3 = Medium/Tempo - 4-6 effort working- could hold for 90 mins-2 hours – conversational but working
Z4 = Threshold - 7-8 effort - could do this for 30 to 40 mins with VERY FOCUSED effort.  Can talk, but it’s not a conversation
Z5 = AT (above Threshold) - 8 –9 effort Save this for working really hard hills or last sprint through a tough section
Z6= VO2 max – 10 effort.  Not something you’ll want to be doing for more than a minute)

Getting started with your Virtual Workout

Ready to Join us for a Virtual Workout?

Here’s how to get started step by step:

  1. Get your indoor cycling studio set up. At a minimum, you’ll need a stationary bike or a trainer for your bike to follow along with our workouts. We often reference cadence (RPM) in our workouts which you can obtain with either a cadence sensor or a smart trainer. We also recommend that you have a heart rate monitor. A few other nice to haves would be a water bottle, towel, and a good fan! Here’s a great video to get you started:

 
 

  1. The second part of your cycling studio will be how we will train together:

    • SIMPLE: Follow along with the workout on YouTube using your phone or computer. Use the video for coaching on interval time and added motivation using your own heart rate and/or power zones.  

 
youtube screenshot.png
 

    • FANCY: Load our workout file into a training application such as Zwift. If you are using a smart trainer, the application will adjust the power on your trainer to match the workout. You will only need to manage your cadence based on the coaching. HINT: You will typically need one computer/phone/screen for zwift and another computer/phone/screen to watch the YouTube Video.

  2. Optional: Set up your training zones. You can establish your heart rate and/or power zones through this article.

  3. Register for one of our LIVESTREAM classes! We have classes 6 days/week!

    1. Once you register, the private YouTube link and workout details will emailed to you the night prior. If you are new to reading workouts, here’s a cheat sheet to get you started.

    2. If you have a smart trainer and would like to have Zwift to adjust your power, then follow the directions below to load your training file.

    3. Wednesday and Saturday Classes: These classes are Zwift Meetup-enabled. If you would like to utilize this option, please check out Getting Started with Zwift.

    4. Be sure to register for your desired class at least one hour in advance to receive your email in time for class.

  4. If this is your first class, we recommend that you allocate some time before class or the night before to test your set up.

    1. Video - Do you have a mechanism to view the YouTube Live Coaching Video?

    2. Bike Set up - Do you have your trainer set up? Bike Computer? Towel? Fan? Water?

    Please contact us early with questions so we can help you have a great workout!


  5. Help us grow by spreading the word near and far! Thank you for supporting local!


training with zwift

How to load your training file into Zwift for ERG mode. This is optional.

  • Download the the training file for that day and copy it into your Zwift workouts <<Numeric Zwift ID>> folder.

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • When you start Zwift, it will appear under your Custom Workouts in the "Training" selection when you start Zwift.

  • Use the video for coaching and added motivation. Kevin will queue you when to start your Zwift workout!

  • NOTE: If you are a coached Pedal Hard athlete, the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 


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QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

 

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