Greetings,
I was wondering how much you train in each power zone? I have a Kickr and I’m trying to get a better understanding on how often I should train in each zone… I understand that it will be different for all of us, but I was wondering what percentage I should stay in each one of the power zones… I’m currently training for an IM.
Good question - but the response really depends on your goals for the race season and what your limiters are- So you Power zones would be entirely different if you are racing for an IM or Sprint. Also many time for training is short so again this would have an influence on my response.
Will you please give a little more info? Thanks
IM Louisville so about a half a year… My FTP is 262 and I weigh 155. I just started training with power this January and I’m relatively new to cycling. Only about 6 months under my belt so far. I would like to be around 5:30-5:45 on the bike.
IM Louisville so about a half a year… My FTP is 262 and I weigh 155. I just started training with power this January and I’m relatively new to cycling. Only about 6 months under my belt so far. I would like to be around 5:30-5:45 on the bike.
That’s an impressive FTP for your weight with only 6 months of training under your belt.
There is no single answer, thats what coaching philosophies are all about-- different opinions.
They range from “just ride lots”, to high volume zone 2, to tabata style intervals, to polarized training (very easy or very hard, nothing in between), to a heavy dose of ‘sweet spot’ etc, to sticking to 2x20 @ FTP religiously followed by long easy rides on weekends, etc, etc.
You have to find what works for you, what fits into your schedule, how your body reacts/recovers, fatigue levels, etc.
Right now I’m doing the polarized training… Hard one day, easy the next. But that’s how I trained for running so I thought it would be similar… I’m most likely wrong! I just need to invest in a training plan… I’m disappointed that trainer road does not have a IM plan. 
Don’t do a plan. They are pretty well worthless for all but a beginner to all three disciplines. Get a coach. If you’ve recorded your training and racing, a good coach can pick out what type of training works best for you and what you should do more of along with how much of it you can do. In general, I would recommend starting with more tempo work at first and then transitioning to more endurance/threshold work as you get stronger and more experienced, but without looking at your training that could be the completely wrong approach.
Thanks for the solid advice… I know getting a coach is probably the best option, but I would just kick myself because I don’t want to pay for a coach… I should’ve went into the medical field, not the education field.