CritFit WOD’s are designed so that any cyclist, regardless of equipment or lack there of, can use them. Although we are big proponents of power measuring devices, we believe that consistent training is the real difference maker. To prove this point Coach T has taken his power meter off and is completing all WOD’s with heart rate and RPE (rate of perceived effort). Coach D is still using power most of the time. We felt by doing this we would have a better picture of what cyclists are experiencing with each WOD.
There are many testing protocols out there and we just didn’t want to reinvent the wheel for the sake of placing our label on it. This year we started using the CTS Field Test for all of our training. The CTS field test is only 8 minutes long as opposed to the 30 minute threshold test. We have found that people are much more likely to properly execute the 8 minute test. Not to mention, 8 minutes of pain is easier to repeat at later dates than 30 minutes of pain. There are a lot of websites out there that spell out the details of the CTS test. Check them out via Google if you want more info. For simplicity sake, get a real good warm up before starting the test.
Effort #1: All out as hard as you can sustain for 8 minutes. Don’t start to hard or you wont be able to finish. The key is to hit it with an intensity that you can sustain for 8 minutes and no longer. At the end of he effort you should be completely spent. Note the average power or average heart rate for the 8 minute interval. Rest 10 minutes.
Effort #2: Repeat the same 8 minute effort and record the same data.
For power/heart rate users: Take the average power/heart rate of both efforts. Effort#1 was 178 and effort #2 was 176. (178 + 176)=354 then 354/2=177. My average power/heart rate for the test is 177.
Now that you have established your average power or heart rate for the 8 minute test, we will use that number to establish your training zones.
The Zones for power:
For example: I completed an 8 minute test today and the average power of both efforts was 300 watts. If I want to know my zone 2 then I take 300 watts and I multiply this value by .73—-(300 x .73=219).
Z2 (Endurance) < 73%
Z3 (Tempo) 68%-76%
Z4 (Threshold) 76%-86%
Z5 (V02Max) 90%-100%
Z6 Max Effort – Maximum effort you are able to sustain for the duration of the interval.
The Zones for Heart Rate:
Heart rate zones are just as easy to compute. Complete the 8 minute testing protocol to identify the base number used in computing your zones. In this example we will use an average HR of 180.
Z1 (Recovery) Just ride easy. Flat pedal and smell the flowers.
Z2 (Endurance) no greater than 86% Example: less than 155
Z3 (Tempo) 86%-90% Example: 155 – 163
Z4 (Threshold) 90%-97% Example: 164 – 176
Z5 (V02Max) greater than 97% Example: greater than 176
Z6 Max Effort
The Zones for RPE (Rate of Perceived Effort)
RPE of 1 is the easiest, really no effort at all. As you progress up the scale to RPE of 10, this is an all out Max Effort and it can only be maintained for a very short moment of time.
Z1 (Recovery) RPE 1-2
Z2 (Endurance) RPE 3-4
Z3 (Tempo) RPE 5-6
Z4 (Threshold) RPE 7
Z5 (V02Max) RPE 8
Z6 (Max Effort) RPE 9-10
RPE has fallen out of fashion with the advent of some awesome technology but I am a big fan of it. I travel a lot so I need flexibility. It doesn’t get any simpler or flexible than RPE. Give me a watch with an interval timer and I can complete any CritFit WOD. The truth is it’s the work that makes you stronger, not the technology. As a friend of mine puts it, “Don’t be a slave to the technology”. Bicycling is beautiful and so is the human body. Don’t get so wrapped up in the technology that you lose sight of the real art and beauty of riding. Ride hard. CoachT out!
Watching Corn Grow 