[PaulB]

Hi there,

After a weeks training or a 3 week block, is there a simple way to check the percentages that are below 80% and above 80%. I remember in the book seeing percents like 81%/19% and was wondering if there was a simple way to check this?

Thanks

[David Warden]

Paul,

Yes, two ways:

1. If you follow the book plans exactly, then as you point out those %s are calculated for you.
2. In TrainingPeaks, go to the Dashboard, choose Charts Library on the left side, then choose Time in HR Zones, Time in Power Zones, or Time in Pace Zones. Zones 1-2 are 80/20 Zones 1-2, and Zones 3-7 are Zones X-5 (because TrainingPeaks does not use Zone names, just numbers, so Zone X becomes Zone 3 in that chart, etc.)

This chart won’t work well at all if you are using HR, because HR must “pass though” every zone on the ascent and decent to/from the zone. For example, when you start a Zone 4 interval from Zone 1, your HR must pass through Zone 1, to 2, to X to 3, to Y to 4. What should be 2 minutes in Zone 4 ends up being one minutes, because the other minute was spent in the other zones on the way up. However, changes to Pace and Power are relatively instant.

David

[PaulB]

Thanks very much, got those charts on TPs. So anything in Z1 and Z2 is under and Z3 to Z7 is counted as over?

Thanks
Paul

[David Warden]

Sort of. In Chapter 8 of the book 80/20 Triathlon (which applies to running as well) we discuss the formula for calculating the 80/20 ratios. There are some important exceptions and distinctions. In some cases, the very short recovery interval is included in the intensity time. I can’t post the full chapter here, but if you a) following the plan and b) are anywhere between 15 and 25% high intensity for Pace and Power, you’re right on track. That chart just won’t be valid for HR-based training due to the issue discussed in my previous post.

David

[PaulB]

Thank you David, I understand.

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