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Source: Performance Training Systems
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Q: "How does HR zones translate over to power zones using a powermeter? I'm training for IM distance and am looking for a testing time/distance to set a baseline for power and then put that into zones, much like the 5 levels I use for HR."

A: Coach Patrick: Your question is an excellent one. Making the transition from using HR zones to training and racing with power is undoubtedly the best dang decision you can make as an IM athlete. Riding with a powermeter is like having a secret weapon on race day. Period.

But how do you actually make the most of this tool? It's not an easy task, but having a powermeter to use every single day makes it much easier. There are a couple of steps. First, you need to TEST, then you have to ANALYZE and then you CREATE ZONES to use in your training.

The TEST is 2 x 20 mins, all out, with 2′ recovery in between. Done on a flat course where you can ride uninterrupted. Upload the data into CyclingPeaks (you do have CP account, right???), and then check out your Normalized Power (Pnorm) for the 42 minutes. This is your estimated Functional Threshold (FT) power...a great number to know.

ANALYZING your data means creating some specific zones. Basically we are looking for a percentage of your FT. If you are a beginner IM triathlete, you will use .72 to .74 of your FT. If you are experienced, you can use anywhere from .75 to .78. The higher the number, the higher your powerzones, so be careful!!!

CREATING YOUR ZONES...there are four power zones for IM racing. Gear 1 is the warm up and first hour to hour and a half. Gear 2 is your steady state watts - what you are looking to be your avg watts at the end of the day. Gear 3 is for longer climbs or headwind riding. Gear 4 is for steep climbs (sub 2 mins long). For these examples, I will use a FTP of 200Watts and an Intensity Factor (IF) of .72 for a beginner IM athlete.

· Gear 1 = FT * .72 minus 20W. So... (200*.72)-20W = 125W
· Gear 2 = FT * .72 So....(200*.72) = 145W
· Gear 3 = FT * .72 + 15% of FT. So...(200*.72)+(.15*200) = 175W
· Gear 4 = FT * .72 + 25% of FT. So...(200*.72)+(.25*200) = 195W

I suggest using these zones in your key training rides (or race simulation rides) so you can practice the discipline needed to ride appropriately on race day!

Good luck!

Performance Training Systems is a Boston-based triathlon coaching group serving multisport athletes of all ability levels. Over the last five years, PTS has helped more then 200 athletes reach their athletic potential. In addition to coaching, PTS offers camps, clinics, performance testing, and consulting services. Learn more at www.performancetrainingsystems.com.