Training zones and FTP

Support / Training zones and FTP

How to set heart-rate zones, cycling FTP, and W prime in DataFrame.fit. Sync can import Garmin cycling FTP. Outdoor run pace per HR zone comes from recent outdoor runs, not treadmill tests.

Heart-rate zones

Zones Z1-Z5 are intensity bands from recovery to max effort. Set the bpm where each zone starts. Easy and hard zones for polarisation (time in easy vs hard) are chosen on the same page.

Outdoor pace per zone

For running, DataFrame.fit can show a living outdoor pace for each HR zone from recent outdoor runs. Treadmill sessions are excluded. You can override a zone in km/h if you have a lab number you prefer.

What FTP is used for

Cycling FTP feeds Intensity Factor, TSS estimates, W'bal, and bike progress charts. It does not replace the power files on the activity. Garmin's own FTP estimate can still appear as a trend on Fitness and Form.

Steps

Open Training - Settings - Training. Heart-rate zones, cycling FTP, and how easy vs hard zones are used for polarisation all sit here.
Check FTP - Leave FTP blank to import Garmin cycling FTP on sync. Edit the watts or date if you want to keep your own number.
Set W prime if you ride - W prime (joules) is anaerobic work capacity for W'bal on bike activities. Typical values are 15,000-25,000 J. Analysis - Mean Maximal can suggest a value.
Save - Tap Save zones. Charts, TSS estimates, and polarisation then use this map.

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More about DataFrame.fit

This project is currently fully supported by Scope (www.scope.mt).

DataFrame™ is a non-commercial personal project. It is not affiliated with, endorsed by, or connected to Garmin, TrainingPeaks, Peaksware, or other fitness brands.