Training zones and FTP

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

1. 1. Open TrainingSettings - Training. Heart-rate zones, cycling FTP, and how easy vs hard zones are used for polarisation all sit here.
2. 2. Check FTPLeave FTP blank to import Garmin cycling FTP on sync. Edit the watts or date if you want to keep your own number.
3. 3. Set W prime if you rideW 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.
4. 4. SaveTap Save zones. Charts, TSS estimates, and polarisation then use this map.

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