I wouldn’t overthink it @varmstrong AT will adapt workouts if it thinks you’re managing workouts to easy and at the same time AIFTPD will increase your FTP and future workouts may be in HR Z2. But HR is such a fickle thing and can’t be relied on as much as power to get a consistent wo level, and if you have the latter (power) it can largely be disregarded.
Good read, thanks. What do you mean TR road plans? I’m on XC Marathon plan… if that’s what you mean.
I think the reading helped quite a bit. Really I could do better by figuring out my LT1 and LT2 and corresponding HRs. I think I can do tests fairly cheap in the area (Washington state). I did do a VO2 max test, if that can get me closer. She didn’t take me all the way to max HR and I’ve lost about 12 lbs since then.
New to TR. After a bad FTP Ramp test. I had more in me. I accepted the low FTP more to see how well AI FTP will work. I am finding the workout too easy. I have been bumping them up 5-10% depending on the type workout. I am seeing my PL jumping. I am thinking of just doing a new Ramp test to get a more accurate FTP.
I suggest either bump your FTP a bit and see how the workouts are going or retest to see if your FTP is too low. Also find when I rate the workouts at the end I am often picking moderate or sometimes hard. I have plenty of time before my event and also coming back from being sick so I am feeling stronger very quickly right now. This I know will change soon.
As for HR SS and endurance workouts my HR is lower mostly Z1 or Z2. I tend to skip Z3. If I increase the effort just a little I go straight to high Z4. Max HR is 188 on the bike, 192 running. Not bad for an old man, but HR is so different for everyone.
I have a ramp test scheduled for Monday (but I wont do it, yay AI FTP!). So we’ll see what my zones look like after that.
I pretty much rate all of my endurance workouts as easy, though if i schedule a long one for myself i may do a moderate depending on how I feel.
I guess my broad question is this: Are the adaptations we’re looking for when doing Z2 rides tied more to power output or heart rate? Or are they tied to neither of those things but instead tied to LT1 and LT2? What percentage should I try to maintain for long blocks of Z2 stuff? If its 75% ftp but Z1 heart rate, would I get more adaptation catalyst at higher heartrate and power?
I have very similar stats as you do on the heart rate side with zone 2 rides. I also had tried to find an answer to what to focus on. End result was I really didnt find a definitive answer and just focused on riding by power. I felt like I was just over thinking it.
Get Faster with TrainerRoad
Sign up and download the app to start training. Available on iOS, Android, Windows and Mac devices.
Ask a Cycling Coach Podcast
This is the only podcast dedicated to making you a faster cyclist. Listen to the latest episode and more.
We Are Here to Help!
Browse hundreds of articles in our Support Center or contact our world-class support team to get back on track.