| One Step Beyond Multisport Coaching brings you… | |||||||||||
| The completely unofficial guide to translating various athletic training terms into universal constants | |||||||||||
| ~HR | PE/Hellemans | Power (% of FT) | Friel | Byrn | Coggan | Daniels | Gaal | Training Goal | Tri-Race Pace | PhysioSpeak | |
| <70% | Easy | 55% | Z1 | AeT-10 | 1 | E | schmoozin' | recovery/base | beginner | ||
| ~70 | Easy-Mod | 55-70% | Z1-Z2 | AeT | 2 | L | cruisin' | endurance base | IM | VT/LT1 (~2mmol) | |
| 70-80% | Mod/Steady | 70-80% | Z2 | AeT+5 | 2 | MP | groovin' | endurance base | IM/Half-IM | the lactate curve | |
| 80-85% | Mod-Hard | 76-90% | Z3 | AeT+10 | 3 | movin' | tempo/endurance | half-IM | "" | ||
| 85-90% | Hard | 95-105% | Z4 | AeT+15-25 | 4 (FT) | T | bruisin' | tempo/threshold | OD/Sprint | AT/LT2/OBLA (~4mmol) | |
| 88-94% | Very hard | 105-120% | Z5a | AeT+25 | 5 | I | way gnarly | threshold/V02 | 5k | lactate increasing | |
| 92-97% | Extremely hard | >120% | Z5b | AeT+30+ | 6 | R | wicked | V02/Power | Finish Shute | "" | |
| 98+% | All out | 140-250+% | Z5c | 7 | insane | Power | Cycling applicable | ATP-phosphocreatine | |||
| PE=Perceived Effort/Exertion | E=easy | ||||||||||
| CP=Critical Power | L=long | ||||||||||
| AeT=Aerobic endurance threshold | MP=marathon pace | ||||||||||
| LT=Lactate threshold | T=threshold | ||||||||||
| VT=Ventilatory threshold | I=interval | ||||||||||
| AT=anaerobic threshold | R=repetition velocity | ||||||||||
| OBLA=onset of blood lactate accumulation | |||||||||||
| ATP=adenosine triphosphate, the universal energy storage molecule | |||||||||||
| FT=functional threshold* | |||||||||||
| *additional notes from Dr. Coggan: | |||||||||||
| "8 mmol/L is something that many endurance athletes can never achieve, even following a VO2max test." | |||||||||||
| "One
more comment/caution: although they are obviously quite comparable, the
notions of "functional threshold power" and "CP60" are
not identical, as your conversion table implies." "For various ways of estimating functional threshold power, you can search the wattage list for a post I wrote titled "seven deadly sins" or some such." |
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| Click here to read that post (I've archived it on this site, hope no one minds). | |||||||||||
| Sources: | |||||||||||
| http://www.ultrafit.com/ | |||||||||||
| Book: Triathlete's Training Bible, Joe Friel | |||||||||||
| http://www.coachgordo.com/ | |||||||||||
| Book: Going Long, Joe Friel & Gordo Byrn | |||||||||||
| http://www.cyclingpeakssoftware.com/levels.html | |||||||||||
| Dr. Andrew Coggan, PhD, Ex. Phys (notes above) | |||||||||||
| www.coacheseducation.com/endur/jack-daniels-aug-00.htm | |||||||||||
| Book: Daniel's Running Formula, Dr. Jack Daniels & Alberto Salazar | |||||||||||
| http://www.osbmultisport.com | |||||||||||
| Book: Title TBD, Hitting shelves in 10 years or so, Marty G, BS, MA, MBA | |||||||||||