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Setting your training zones
July 25, 2023 2:16 AM
One of the things we do for you on the MōTTIV training app is setting your training zones for you.
We use a scientifically validated formula to set your zones. We have worked with the top triathlon-focused sports scientists in the world on our equation to determine your zones, so we are confident they are correct.
To see what your Training Zones are:
- Click "ZONES" in the app to access the Zones page.
All of your Zone information is on that page including your Heart Rate Zones (bpm), your Run Pace, your Bike Power (watts), and your Rate of Perceived Exertion (effort) chart.
To get the most accurate Zones for your training, enter your Resting Heart Rate (RHR) and your Max Heart Rate (MHR), as well as your FTP and a recent race result.
If you don't already have this information, you will be prescribed testing during the first few weeks of training on the MOTTIV app (usually in the third week but not always.)
NOTE: Your result is very likely to be inaccurate if you're only using a smartwatch to track your MHR; you're best to use a chest-based strap, or an upper-arm strap if you can't comfortably wear a chest-based heart rate monitor strap.
If for some reason you have missed the testing, the details are here. Please try to do the testing during a rest week, for your best results (and to avoid injury from doing too much on an otherwise intense week).
MAX HR TEST
This means Maximum Heart Rate. Record this as +2bpm (beats per minute) higher than the highest HR you've ever recorded. If you've never specifically recorded a high HR, perform the following run without any breaks to get your Max HR reading:
- 2k easy jog warm-up
- 1k fast tempo pace
- 400m building to MAX effort
- 400m pushing harder every 100m
Your highest heart rate reading during that run is your Max HR.
RUN PACE TEST
Enter your best race result from the past 12 months. If you haven't done a race, perform a 5km MAX effort run during a rest week and enter that result as your 5km result. (Use the drop-down to choose 5km.)
RESTING HR TEST
Ideally, you can record your HR overnight while you're sleeping. (Use a device like a smart watch or an Oura ring to capture your overnight heart rate.) Enter -2bpm lower than the lowest reading overnight.
If you can't record your HR overnight, take a reading five minutes after laying down in a quiet room, doing very calm breathing with your eyes closed. Enter -7bpm lower than the lowest reading.
We recommend using the ZWIFT Ramp test to get your FTP. If you don't have Zwift, perform a ramp test on your bike starting at a very low effort level. Increase by 20 watts every minute, building to absolutely MAXING out. Use this calculator and enter your FTP estimate. If you don't have access to a power meter, enter "0".
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