You’ve examined different “tools” for measuring and monitoring training intensity:
This guide also provides several field test options to help you find your functional threshold pace (FTPa), lactate threshold heart rate (LTHR), and functional threshold power (FTPw) for various endurance sports:
- 30-Minute Time Trial
- 20-Minute Time Trial
- Race Results from a 5K or 10K
- 1,500-yd/m Time Trial for Swimming
Once you use a field test to find your functional threshold pace (FTPa), lactate threshold heart rate (LTHR), and functional threshold power (FTPw), follow the instructions provided in this guide to set your training zones for:
Each of the Alp Fitness training zones uses a descriptive name associated with perceived exertion (breathing and talking cues). The zones also correlate with percentages of functional threshold pace (FTPa), lactate threshold heart rate (LTHR), and functional threshold power (FTPw). This allows you to use perceived exertion along with one or more tools — pace, heart rate, and/or power — measure and monitor training intensity.
If you’re currently using — or plan to start — an Alp Fitness training plan, you now have a deeper understanding of the training zone system used in your plan. Refer back to the materials here as you follow and adapt your training plan.
If you’re looking to create or customize a training plan, you’ve laid the foundation with this course. Next, take the “Guide to Creating Your Training Plan” course to learn how to design a long-range training plan and use the training zone system explained here to devise specific workouts as you implement the plan.
