Increase precision prescription within Zones

Feature Requests
1

Idea for a request to improve the prescription precision during a training zone.

TLDR: I’d like to give more precision within a zone when planning a workout, for example, if I plan intervals in z4, I’d like to have the option plan them in high z4, low z4 or mid z4.

How I see it working: giving % within the zone. So if I wanted to prescribe a 5’ interval in the middle of z4 I would write:

  • 5m 50% z4 pace
    or
  • 5m 50% z4 HR
    or
  • 5m 50% z4

If z4 was 4:30-4:00 (pace) or 170-180 bpm (HR) or 180-200W, then it would prescribe targets, respectively at 4:15, 175 and 190. So it would be the equivalent of prescribing a target, rather than a zone. If one athlete has their z4 from 93-100% of threshold and another athlete from 87-93% of threshold, for both of them I would be prescribing in the middle of the zone, without having to find the specific percentage.

It could also work with ranges, so I could plan a progression run as:

-10’ 0-33% z3 pace
-10’ 33-67% z3 pace
-10’ 67-100% z3 pace

With the previous numbers it would prescribe at 4:30-4:20, 4:20-4:10, 4:10-4:00.

Rationale:
This would greatly improve precision when moving workouts across athletes. Athletes don’t always have the zones set at the same percentages of threshold or HR max. Therefore, when I want to give more precision than a broad zone, my only option now is to go and prescribe specific targets of ranges of threshold (having to check specifically for each athlete what their percentages are, to make sure that I’m prescribing in the right zone).

This solution would greatly improve the ability of the coach to create precise training prescription for different athletes, just allocating the workouts from the library.

(I know that, to some extent, this can be done in cycling using MMP, but only in cycling and only with power, really).

1 Like
2

Something like the Z2.1 or Z4.8?

3

Yes, that could be an option, if that is easier. I’d be happy with any formatting that David thinks is best for him to create.

4

If only the human physiology was precise, training would be easy.

3 Likes
5

If only physiology was the only thing that mattered for training…

I don’t get why the snarky comment. I think there are several use cases for this greater precision, for example practicing pacing.

I could set up z4 for an athlete as marathon pace to 10k pace. If I want the runner to practice his marathon pace I would ask him to go at 100% z3, if I want him to practice 10k pace I would ask for 100% z4, and if I wanted him to do half marathon pace he would get a 50% z4 prescription.

It may all be in the same zone, but for a marathoner I could ask for 12 x 1 km z4. If he does it at the top of z4 that would be a very hard workout, if he does it at 0-50% z4 that would be a manageable workout. I would like to be able to give the second option.

I believe there is a use case (or several) for increased precision in prescription, probably nobody needs to use it all the time.

Anyway, precision is now already available (you can prescribe at 74.5% of Threshold Pace or power). I am simply asking for a way to generalize that precision.

6

My coach taught me to think of zones divided up into thirds. But he also took some liberties with endurance (66-79%) for shorter rides and longer rides were more focused on TSS.

I could see something like

Z3.1
Z3.2
Z3.3

But he had a simple naming convention:

IMG_5137
IMG_51371158×639 107 KB

And

IMG_5138
IMG_5138683×837 66.4 KB

His Sweet Spot was a range around 92% or low threshold.

Above threshold work was controlled, full gas, or all out.

That was pretty effective, assuming the athlete is motivated enough to read and follow simple instructions. IMHO.

But I get it, you want to possibly customize zones - this is absolutely needed above threshold - and then apply a library without having to visit a workout and modify (my coach did some of that).

7

Wouldn’t it be better to try and get everyone to get their percentages of threshold and HR max dialed in? Is that harder than breaking HR zones into fractions and trying to figure out who should use what fraction?

3 Likes