2019 Field Test to set your Heart Rate and/or Power Training Zones for MTB, Cyclocross, and Road

Average Weekly Training Hours 05:00
Training Load By Week
Average Weekly Training Hours 05:00
Training Load By Week

Use this one week guide to establish your heart rate and/or power training zones. It will take you step by step in performing a field test and how to interpret the data you receive. A heart rate monitor and/or a power meter is required.

Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.

Whether you have previous data or not, this will help those determine their current zones.

Sample Day 2
1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 3
1:00:00
57.3TSS
Sweet Spot

Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.

Sample Day 4
1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 6
1:00:00
48.2TSS
Openers

Complete 4x 30sec all out efforts, with 1 min rest between each one. The rest of the ride should be in Zone 2.

Sample Day 7
1:00:00
FIELD TEST

The Hold Fast Coaching Field Test is used to determine your heart rate and/or power training zones.After a 15 minute warm up of easy riding perform the following sequence…1) 3 x 30 second all out efforts with 3 minutes rest between efforts. 2) 5 minutes easy spinning3) 20 minute time trial effort4) 10 minute cool downIt is best to use a location free of traffic and intersections. Terrain should be on flat roads or on a sustained climbed. Avoid drastically changing terrain and downhills. When starting the 20 minute effort, pay close attention to your initial effort. You’re better off starting a little easier and finishing strong rather than going to hard at the start. Don’t forget to hit your lap/interval button on your computer for all of the segments listed above.Field Test:15min Warm Up30sec All Out3min Easy Spinning 30sec All Out3min Easy Spinning 30sec All Out5min Easy Spinning20min Time Trial10min Cool Down

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.