DAY #1, session #2: After your 20 min benchmark field test today, use a combination of rolling on the foam roller and stretching to work out any hot spots.

Heart rate, Power and Performance Field Test.

Heart rate, Power and Performance Field Test. This test is to set your power (watts) training levels and heart rate (HR) training zones. It is also used to establish a performance benchmark to compare and track your progress. You will repeat this test again in week 6 of the plan and have an option to repeat it again in week 3. A heart rate monitor is required for this test. A power meter is optional.

Pace this test by perceived exertion. Record power and heart rate to set power and heart rate training zones.

Pretest: calibrate power meter and verify HR is being received correctly.

Setup your display so you have lap average power, 30 sec power, and lap time.

Begin with a warm up.
- spin easy 10 minutes
- raise effort gradually 5 minutes, finishing at a pace where your breath is just beginning to deepen.
- do 2 x 1 min @ high cadence (110-120 rpm). 1 min easy between them.
- do 2 x 30 seconds at a pace faster than threshold but not all out. VO2Max power is the goal - but only 30 seconds. Spin easy 2 minutes between these efforts.

Review our Training Intensity Guidelines doc to calibrate how pace at threshold and VO2max should feel https://lwcoaching.com/training-intensity-guidelines/

Hit the lap button and begin the test. For the first 10 minutes target an effort level that feels sustainable and a PE of 8. You do not want to blow up before 20 minutes comes and you can always go harder in the 2nd half.

After 10 min assess your sensations. Does your pace feel too easy? Go harder! Crank it up to PE 9. Does it feel like you'll crack before 20 min? back it down. At 15 min plan out how much you can push for the last 5 minutes peg PE at 10 and give it your all! Push hard! Go for it!

Finish up with 10 minutes of easy spinning.

Use the TrainingPeaks zones calculator as follows to establish HEART RATE training zones:

1. Open the athlete account setting page and select Zones (athlete > settings > zones).

2. Enter the average heart rate from the 20 minute field test into the Threshold Heart Rate box.

3. Choose type Lactate Threshold from the drop down menu in the auto calculation box.

4. Choose method Joe Friel for Cycling in the drop down menu in the auto calculation box.

5. Click Calculate, then Apply, then the Save button at the bottom of the page.

6. Copy heart rate training zones 1 – 5 and start pacing by heart rate and PE!

Use the TrainingPeaks zones calculator as follows to establish POWER training zones:

1. Open the athlete account setting page and select Zones (athlete > settings > zones).

2. Enter into the threshold box your average 20 minute power multiplied by 0.95. E.G. Average 20 min power of 200 w x 0.95 = 190 w

3. Choose type Threshold Power from the drop down menu in the auto calculation box.

4. Choose method Coggan (6) in the drop down menu in the auto calculation box.

5. Click Calculate, then Apply, then the Save button at the bottom of the page.

6. Copy power training levels 1 – 6 and start pacing by power and PE!

You have an option to re-test on week 3 day 6 if you feel you did not put out your best possible effort today.