Let’s start with Power, here I’m using the Andy Coggan method, recommended by Joe Friel and the default option on Training Peaks.
|Power Zone||Zone Description||FTP %|
|1. Recovery||Active recovery||less than 55|
|2. Aerobic||Aerobic or extensive endurance||55-75|
|3. Tempo||Intensive endurance||75-90|
|4. Threshold||Lactate Threshold||90-105|
|5. VO2 Max||Muscular endurance or aerobic capacity||105-120|
|6. Anaerobic||Anaerobic Capacity||120-150|
|7. Power||Neuromuscular Power||greater than 150|
So this would be great if it was used everywhere, but with power meters being still rather pricey we need to be able to translate these to Heart Rate zones. So this is how I think these relate to power based on Joe Friel’s cycling zones.
|Power Zone||Heart Rate Zone||FTHR %|
|1. Recovery||1||less than 68|
|5. VO2 Max||5a||greater than 105|
So in the version of the Mountain Biker’s Training Bible I have Joe uses Critical Power as a guide to which zone to be in. These are pretty hard to relate back to the Coggan zones but here is my best guess. I’ve included some details on a typical ride which I found in another of his books.
|Power Zone||Critical Power||Typical Ride|
|2. Aerobic||CP180||5h ride|
|3. Tempo||CP180||3h ride|
|4. Threshold||CP30-60||8-30 min intervals|
|5. VO2 Max||CP12-60||3-8 min intervals|
|6. Anaerobic||CP1-6||30 sec – 3 min intervals|
|7. Power||CP.2||less than 30 sec intervals|
And finally I’ll try to relate these to the Borg Rating of Perceived Exertion (RPE) Scale which is 6 to 20. There is also a 1 to 10 version of this used in the old Friel books. But it’s quite hard to relate the 1-10 scale as it is very vague around the 6 value.
|Power Zone||RPE (6-20)||RPE (1-10)||RPE Description|
|1||6-8||0||No exertion at all to extremely light|
|2||9-11||1-4||Very light to light|
|3||12-14||4-5.5||Somewhat hard to hard|
|7||19-20||9-10||Extremely hard to maximal exertion|