How To Train To Lose Weight, Best Way To Improve FTP And More

[@danielesparpaglioni2315]

Grandissimo Joe..". numero 1"👍

[@gravelhuntergta]

Can you combine a high intensity workout with an aerobic threshold workout? Can I do 3x 5 min at 120% of FTP followed by 1 plus hours at 60 to 70%? Will I be able to successfully activate both physiological adaptations?

[@OGillo2001]

Yes AY!

[@emmanuelarveux4453]

Understood, 2 things, aerobic is the first one and muscular endurance the second one. For this second one (muscular endurance), Joe sugest workouts such as 8min at FTP and 2min recovery to be repeated 3 times. This is for me Zone 3!!! It confused me as Joe is in favor of 80/20 polarized model aiming at avoiding zone3. Am I missing something?

[@Daendx]

Theres 2 different ways to differentiate zones 3 training zones and 7 zone model that is more tied to percentage of FTP. When speaking about polarized model it uses a 3 zone model basically your FTP Zone 1&2 | FTP Zone 3&4 | FTP Zone 5,6,7. FTP or Threshold falls within Zone 4 for the 7 zone model. Joe mentions just above threshold so basically FTP Zone 5 or training Zone 3 which corresponds with the polarized model. Chances are if youre thinking about and care so much about this hire a coach.

[@imadogsass6717]

Your should be at 88-92% of your maximum heart rate when you at your FTP. This should correspond to the very bottom of Z3, known as VT2 on a lactate/power curve, in the three zone model. You may be training at too low an intensity.

[@richardmiddleton7770]

FTP is mid zone 4. FTP is sustainable for longer than 8 minutes so you can go slightly harder for 8 minutes, maybe upto 110% of FTP. If 3x 8 minutes doesn't feel hard enough, do them a bit harder or do 4 or 5x 8 minutes or do 3x 12 minutes.

[@eduardosanchez1998]

@@imadogsass6717 h

[@bryansamson5667]

That's too much performance info on one screen for me Joe. Maybe if doing a particular interval. I'd get analysis paralysis.

[@craigbernthal7388]

I can get an accurate bpm with my Polar Chest belt. At 71, I think my max bpm is around 155. So, can difficulty level be expressed as a percentage of max bpm? I’m wondering what a 7 would be in terms of what I could easily measure, since I don’t have a feel for a numerical scale with 10 at the top.

[@Steve-ko3st]

You can’t out run (bike or swim) a bad diet!

[@atoms-to-atoms]

Too many acronyms ..just ride regularly with distance and speed dial..