Tuesday Virtual Indoor Trainer Ride with Justin & Jamey, all levels welcome!

What do you need?

Bike, non-smart trainer or a smart trainer set to ERG via slope/resistance mode (2% slope), Towel, Fan, Computer to connect to Zoom, and be ready to workout. Optional but a good idea to have for a better workout, Cadence, heart rate monitor and or power meter

Before the first session, make sure you set up your bike on your trainer and install Zoom on your phone or computer before the ride. 

We will be using the below Feel Zones or FTP, if you know it, for our workouts.  

Zone by Feel 

• Zone 1 - Active recovery, easy, you can speak, sing
• Zone 2 - Endurance, slow, you can chat freely 
• Zone 3 - Tempo, Steady brisk, you can Just about hold a conversation
• Zone 4 - Threshold, at your limit, you can manage short sentences at best
• Zone 5 - Anaerobic, hard, you can only get out odd words

Functional Threshold Power (FTP)

• Zone 1 - FTP <55% 
• Zone 2 -FTP 55-74%  
• Zone3 - FTP 75-89% 
• Zone4- FTP 90-104% 
• Zone 5 - FTP 105-120% 

Lactic Threshold Heart Rate (LTHR)

• Zone 1 Less than 81% 
• Zone 2 81% to 89% 
• Zone 3 90% to 93% 
• Zone 4 94% to 99% 
• Zone 5a 100% to 102%