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Configure Workout Zones

 

Setup & Manage Training Zones

Coaches and athletes can create the following zone tables under the Settings tab in Addaero Solo. 

  • Pace
  • RPE
  • Power
  • Heart Rate

Coach Zone Setup: Coaches, first, setup your zones exactly how you want your athletes to setup their zones. You may create custom zones, if you make custom zones make sure your athlete uses the same labels so Addaero Solo can reference your zone label and match it with the athlete's label. The zone values in the zone table are specific to the athlete. 

Coaches you may also access and edit your athletes zone table. Select athlete > Athlete Information > Zones

 

Coaches: How to use zones

  1. Build a workout
  2. Apply a zone to the workout
  3. Assign the workout to the athlete
  4. Addaero Solo cross-references the zone in the workout with the athlete's zone table and applies the proper zone metrics to the athlete's calendar.

Example: Zone 3 Tempo Run is created in the workout builder. Coach applies the workout to Athlete A calendar. Addaero Solo references Athlete A Zone 3 Pace (7:55 min/mile) and applies 7:55 to the athlete workout. Athlete views the workout and 7:55 pace is displayed for the workout.

Note: If your coaching group uses specifc customized zones, we can add these to yoru Addaero Solo coaching account. When your athlete configures their zone, they simply choose your zone table.  

Athlete Zone Setup: All users must setup their Zone Tables. If you are a coached athlete your Zone Labels must mirror your coaches Zone Labels. This will allow the zones in the workout your coach prescribes to link directly to your zone tables and put the proper Pace, Power, RPE, Heart Rate in the workout. 

Example: Zone 3 Tempo Run is created in the workout builder. Coach applies the workout to Athlete A calendar. Addaero Solo references Athlete A Zone 3 Pace (7:55 min/mile) and applies 7:55 to the athlete workout. Athlete views the workout and 7:55 pace is displayed for the workout.

 

SETUP ZONES

Below are the categories for Workout Zones and how to setup each categories

 To setup zones go to Settings > Workout Zones > Select 

  • General
  • Cycling
  • Running

Screen_Shot_2013-10-09_at_2.35.32_PM.png

  • Heart Rate
  • RPE

Screen_Shot_2013-10-09_at_2.36.09_PM.png

  • Power
  • Heart Rate

Screen_Shot_2013-10-09_at_2.36.42_PM.png

  • Pace
  • Heart Rate

Heart Rate Zone

  1. Select the Sport
  2. Effective Date is the date on which the zone table will be used. The first one you create will use today's date
  3. Select Heart Rate
  4. (Option 1) You can manually enter your zones on the right side
    1. Enter Zone Name
    2. Enter Zone Range of Beats per Minute (BPM
    3. You may enter as many zones as you would like
  5. (Option 2) You can calculate your zones using the Basic HRR Formula
    1. At the bottom of the page select Basic HRR (5 Zones)
    2. Add Your Maximum Heart Rate - if you do not know your max heart rate select the Screen_Shot_2013-10-09_at_2.18.09_PM.png and it will calculate your max heart rate based on your age
    3. Add Your Resting Heart Rate -  if you do not know your resting heart rate you can calculate follow the directions at the end of this article
  6. Select Create Zones Using Formula
  7. Your Heart Rate Zones will be calculated

*Note, once these zones are calculated you may edit/override these zones.

heart_rate.png

 

Calculate Your Resting Heart Rate

Make sure you are rested prior to calculating your resting heart rate. If you take your pulse with the two finger method or stethoscope, you simply count the number of heartbeats over 1 minute. Alternatively, you can count heartbeats for 15 seconds and multiply the result by 4, or count heartbeats for 30 seconds and multiply the result by 2. Here is an example of checking your pulse  http://www.wikihow.com/Check-Your-Pulse

Here are some tips to help you get an accurate measurement of your Resting Heart Rate.

  • Some people insist the best way to measure your Resting Heart Rate is to take it shortly after you wake up in the morning. However you can take it at any time. You can relax for several minutes lying down or reclining in a chair prior to taking your pulse.
  • Make sure you’re well rested. If not, your RHR may be elevated.
  • Do not measure after you’ve exercised, ingested caffeine, or taken other kinds of stimulants. These factors can elevate your RHR.
  • Make sure you’re well hydrated. If not, your RHR may be elevated.
  • If you feel you’re measurement is inaccurate, no problem. You can take it again some other time.

Rated Perceived Exertion (RPE)

Go to the bottom of this article to learn about RPE

  1. Select General
  2. Effective Date is the date on which the zone table will be used. The first one you create will use today's date
  3. Select RPE
  4. (Option 1) You can manually enter your zones on the right side
    1. Enter Zone Name
    2. Enter Zone Name
    3. You may enter as many zones as you would like
  5. (Option 2) You can calculate your zones using the Classic Borg (15 Zones) Formula
    1. At the bottom of the page select Classic Borg (15 Zones)
  6. Select Create Zones Using Formula
  7. Your RPE will be calculated

*Note, once these zones are calculated you may edit/override these zones.

RPE.png

 

What is Rated Perceived Exertion (RPE)

The RPE scale is used to measure the intensity of your exercise. The RPE scale using the Classic Borg runs from 6 – 20. The subjective test relies on bodily sensations during exercise, such as muscular fatigue, increased breathing rate and heart rate, and increased sweating.

The numbers relate to phrases used to rate how easy or difficult you find an activity. For example, 6 (nothing at all) would be how you feel when sitting in a chair; 20 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.  Don't be concerned with any single factor such as leg pain, difficulty breathing, or work grade, but try to concentrate on total, inner feeling of exertion.

 

Setup Power Zones

  1. Select Cycling
  2. Effective Date is the date on which the zone table will be used. The first one you create will use today's date
  3. Select Power
  4. (Option 1) You can manually enter your zones on the right side
    1. Enter Zone Name
    2. Enter Zone Range of Watts
    3. You may enter as many zones as you would like
  5. (Option 2) You can calculate your zones using the Basic HRR Formula
    1. At the bottom of the page select Basic FT Power (Functional Threshold) (7 Zones)
  6. Add your FT Power in Watts - if you do not know your FT, use the directions at the bottom of this article to figure it out.
  7. Select Create Zones Using Formula
  8. Your Power Zones will be calculated

*Note, once these zones are calculated you may edit/override these zones.

 

power.png

 

Calculating Functional Threshold

Your Functional Threshold Power is is the average watts that can be sustained for 45-60 minutes of maximum effort. To establish your FTP, perform a 45-60 minutes test at an all out effort and note the average watts you were able to sustain. The test should be performed on a flat road with minimal wind or indoors on a trainer.

*You can also perform this over a 20 minute time period by multiplying your average watts by 95%. E.G. 245 avg watts over 20 minutes 245 * 95% =  233 Watts

 

Setup Pace Zone

  1. Select Running
  2. Effective Date is the date on which the zone table will be used. The first one you create will use today's date
  3. Select Pace
  4. (Option 1) You can manually enter your zones on the right side
    1. Enter Zone Name
    2. Enter Zone Range of your Running Pace  min:sec  to min:sec   (e.g.  6:35 - 7:01)
    3. You may enter as many zones as you would like
  5. (Option 2) You can calculate your Pace zones using the Basic FTP Formula
    1. At the bottom of the page select Basic FT Pace (7 Zones)
    2. Add Your Functional Threshold Pace - if you do not know it select the Screen_Shot_2013-10-09_at_2.18.09_PM.png and it will calculate your FTP pace based on Distance and Duration of your best run. A brief overview of Functional Threshold Pace is at the end of this article.
          1. Screen_Shot_2013-10-09_at_3.49.20_PM.png
  6. Select Create Zones Using Formula
  7. Your Pace Zones will be calculated

*Note, once these zones are calculated you may edit/override these zones.

pace_zones.png

 

Functional Threshold Pace (FTP)

Your Functional Threshold Pace is is the average pace that can be sustained for 45-60 minutes of maximum effort. Your average time from a race or time trial of this duration is a good indicator of your FTP. If you do not have a recent race use the calculate below to estimate your FTP based on a distance and duration performed at maximum effort. 

Customized Workout Zones

Coaches, if you have customized Workout Zones that you want  to add to Addaero Solo for your Coached athletes to use. Fill out the attached Excel Spreadsheet with the Zone Name & Percentage range for each zone and send the completed spreadsheet to support@addaero.com. We will add the zones to your profile as well as your Coached Athletes Profile. 

Please include

  • Completed Excel Spreadsheet
  • Coaching Group Name
  • Addaero username

Example: Standard 7 Zone Formula 

 

 

 

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