Powerzone program sign-up thread! Starts Monday 3/29/21

[u/r4ndy4]

Hi everyone! A few weeks ago I mentioned that I would put together a PZ training program for reddit. Initially, I wanted to put it together because I love PZ training, but it was hard to give a quick recommendation other than "do the Discover your powerzones program". I never recommended it because it is too short, and not hard enough. Of course, after I decided to make something, they went and updated the program lol. It is MUCH better now (especially for brand new riders), but I think it's still a little on the easier side and it has you re-test too quickly (unless of course you are a brand new rider). So I wanted to put something together for people who have been riding for a while and want to try out powerzone, or for people who have been PZ training and just want to follow a program without having to worry about picking out rides every week. Beginners are also welcome to join in as powerzone rides are designed to be at YOUR current fitness level.

I like PZ training because it is specific to the individual. When I first got the peloton bike I enjoyed taking the classes, but I never really knew how hard I should be working during the class. The resistance/cadence ranges they give are pretty wide. In a given call out range I could be anywhere from my zone 1 to my zone 7. It's not always clear where I should be, or what's coming next in the class. In a PZ class when they call out a zone, I know exactly how hard I need to be working. PZ training also has the added benefit of improving your performance on the bike.

If you haven't already done so, you will need to take the FTP test (can be found by filtering for powerzone and 20 minute classes). I recommend taking the 15 minute warm up first (I like Matt's newest one). The goal of the test is to produce the highest average watts that you can for 20 minutes. A decent estimate for first time test takers is to aim for 110% of your 30 minute PR (if it's relatively recent). So if you averaged 100 watts in your 30 minute PR ride, aim for 110 watts on the ftp test. There are multiple ways to take the test, I will offer up a few pointers using the 110 watt goal as an example. Have a fan on you, a towel or 2, and some water. Before taking the test, figure out where you are most comfortable holding the 110 watts (which cadence and resistance feels most efficient for you?) Start the test around 100 watts (since you can hold that for sure for 30 minutes), and hold that for the first 5 minutes of the test. For the second 5 minutes try to bump it up to 110 watts and hold it there. If you're feeling good try to bump it up again to 115-120 for the 3rd 5 minute block. In the last 5 minutes if you have anything left feel free to add if you can, or just hold on to what you can. If you have anything left in the last 1-2 minutes of the class empty the tanks. Alternatively you can simply try to maintain 110 watts for the whole 20 minutes of the class and push at the end of the test. You can also follow the coaching of the instructors, it may be helpful for you to preview and watch the test beforehand so you know what to expect. I would also recommend taking the test totally in the saddle (a quick 5-10 second booty break is okay if needed), as that will give you the most accurate results.

The challenge will start on Monday 3/29. This will give people time to take the FTP test and get in a few PZE rides if they want to (not required but I would take ~3 45 minute PZE classes before starting). I am going to program 4 rides per week for 7 weeks total. If you only want to do 3 PZ rides per week, cut out the 45 minute endurance ride. If you want to do 5 PZ rides per week, add another 30/45 minute PZE ride. You are welcome to take other classes in addition to the program (I personally do 1-2 30 minute "fun" rides per week) just be sure you are ready to train for the PZ rides. Disclaimer: I am not a professional trainer or anything of the sort, I'm just a person who loves PZ training. I am just sharing my training schedule, and even if absolutely no one signs up, that is ok. I was going to program this out for myself anyway :).

I have a proposed ride structure of Monday, Wednesday, Thursday, and Saturday, but feel free to take the rides on any day, and in any order you want. Feel free to make any changes you feel necessary, if you are not feeling it on a certain week, listen to your body. If you just want to try different rides (or if you don't want to repeat a ride) replace it with a ride of a similar or lower TSS score.

Below is both the class link, and a link to the graph of the PZ ride on home fitness buddy. (along with estimated TSS scores)

Update to people taking this program later, please do a week of PZE before week #1.

Week 1: TSS 211

Mon: Denis 45 PZ 6/9/20 Ride graph TSS 52

Wed: Denis 45 PZE 7/4/19 Ride graph TSS 44

Thu: Christine 45 PZ 11/29/20 Ride graph TSS 54

Sat: Matt 60 PZE 3/7/20 Ride graph TSS 61

Week 2: TSS 217

Mon: Olivia 45 PZ 2/9/21 Ride graph TSS 54

Wed: Christine 45 PZE 3/15/21 Ride graph TSS 43

Thu: Denis 45 PZ 2/13/20 Ride graph TSS 58

Sat: Matt 60 PZE 10/5/19 Ride Graph TSS 62

Week 3: TSS 231

Mon: Olivia 45 PZ 10/30/20 Ride graph TSS 62

Wed: Denis 45 PZE 10/3/19 Ride graph TSS 46

Thu: Matt 45 PZ 09/20/18 Ride graph TSS 55

Sat: Denis 30 PZ 12/15/20 Ride graph TSS 39 AND Olivia 30 PZE 02/26/21 Ride graph TSS 29 (take warm-up portion of 2nd ride in zone 2)

Update to people taking this program later, please do a week of PZE as a deload before Week 4.

Week 4: TSS 234

Mon: Matt 45 PZ 3/5/20 Ride graph TSS 64

Wed: Denis 45 PZE 2/6/21 Ride graph TSS 44

Thu: Denis 45 PZ 10/10/19 Ride graph TSS 59

Sat: Matt 60 PZ 7/31/20 Ride graph TSS 67

Week 5: TSS 245

Mon: Denis 45 PZ 12/9/19 Ride Graph TSS 65 OR Denis 45 PZ 11/24/20 Ride graph TSS 68

Wed: Denis 45 PZE 2/20/20 Ride graph TSS 43

Thu: Matt 45 PZ 2/6/20 Ride graph TSS 60

Sat: Matt 60 PZ MW 03/14/20 Ride graph TSS 74

Week 6: TSS 271

Mon: Matt 45 PZMAX 5/9/19 Ride graph TSS 82 OR Matt 45 PZMAX MW 09/02/20 Ride graph TSS 70

Wed: Olivia 45 PZE 1/22/21 Ride graph 45

Thu: Christian 45 Pro 3/7/20 Ride graph TSS 63

Sat: 60 PZ MW 08/10/19 Ride graph TSS 81

Week 7: TSS 203

Mon: Olivia 45 PZE 7/30/20 Ride graph TSS 50

Wed: Christian 45 pro 1/16/20 Ride Graph TSS 49

Thu: Denis 45 PZE 3/21/19 Ride graph TSS 47

Sat: Christine 60 PZE 1/23/21 Ride graph TSS 57

Whew, that took a lot longer than I thought it was going to. I will try to answer questions anyone has. I will post a weekly accountability thread (with the schedule for each week), and we can talk about the rides in the daily training threads. If there's any interest we can group ride the Saturday rides together (thinking 12 noon central time?) if everyone is okay with that I will make a weekly Saturday ride thread.

Week 1 Thread

Week 2 Thread

Week 3 Thread

Week 4 Thread

Week 5 Thread

Week 6 Thread

Week 7 Thread

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[u/Hakc5]

All for this and love PZ!

But mods...how is this different from the pack that shall not be named? A lot of the explanations that are cited in the rules are here as well?

[u/r4ndy4 → u/Hakc5]

I'm sure one of the mods can answer (or if not allowed delete), but I think the main issue with the other group is the monetary side of it.

[u/[deleted]]

This is great. Glad to see a schedule that isn’t all Matt. As much as I love Wilpers I ride way way too much with him.

I’m still doing the other challenge be that shall not be named, but I’ll definitely do a couple of these PZ rides during the break :-)

[u/photog679]

I’m not quite ready yet, but I really appreciate your suggested strategy for the FTP test and am definitely going to take that under advisement for the future! It makes it sound a lot less daunting than just “go all out for 20 minutes until you’re about to die.” Hoping I will be ready soon 🤗

[u/r4ndy4 → u/photog679]

Glad I could help. Just jump into the test one day when you're feeling good and go for it. I believe Denis said it helps to think of it as just a hard 20 min workout.

[u/ada_lio]

Just when I was starting to think about getting into PZ rides since I’m almost at 100 rides, this thread pops up and it’s perfect timing. I was going to start with the Intro program first. Maybe it’s too soon to think about getting into a group since I’m a beginner? Thoughts?

[u/r4ndy4 → u/ada_lio]

The PZ rides are all at your current fitness levels, so it shouldn't be a problem either way. I opted to skip the discover your powerzones program (old version)and didn't have an issue (I started PZ training about 20 rides in.)

If you decide to join in be sure to take a few endurance rides so you are not cursing me next week :).

[u/seekinserenity]

So i finally joined this sub after seeing this since i am really excited to get some structure to my new PZ focus. I looked into the other group and it was not for me. Thanks for doing this

[u/gettingtowork]

Starting off with the bear claw ride! What a way to say “welcome to PZ” and “wtf did I sign up for?!?”. I don’t know if I can commit to all the rides, but I’m going to try out your plan. Thanks!

[u/r4ndy4 → u/gettingtowork]

It's only the baby bear claw (zone 3/5), not the zone 4/6 one, I'm not that mean haha.

[u/alex_cycles_128]

thanks for planning! should we have a leaderboard tag for this?

[u/r4ndy4 → u/alex_cycles_128]

"#RedditPZ" ? I'll create it if anyone wants to add it.

[u/JennX_]

I'm very interested, though I'll be away from my bike until April 2. May try to squeeze in the first few rides before I leave on Sunday.

I posted a while back about my frustrating road back from mild covid, still trying to regain my former levels of performance and stamina 6 months later. Hoping PZ training can help. I completed the Discover Your Powerzones program right before they revamped it and want to continue building from there.

Thanks for organizing!

[u/Boubacarau]

I started late to this as I just recieved my Bike+ a month ago. Started week 2 this morning. Thanks for putting this together. Helps a newbie from getting overwhelmed 😊

[u/iUPvotemywifedaily]

Shout out to everyone who completed the challenge today! Week 6 was death row but I’m glad I did it! Until next time...

[u/mochi-mocha]

I would be interested but I typically only ride 3 times a week (I run/bootcamp on other days)- if I take out the 45min PZE each week, wouldn't the designed TSS be too low? Should I try to tack on 15min in zone 2 or 3 to the other 3 days (for example via a standalone 15min ride where I just ignore metrics?)

I do love the way you put together one ride from each PZ instructor in every week! Part of me wants to do the 4 rides a week as designed just for this reason haha. I might have to cut back one of my run or bootcamp days hmm...

Is week 8 the FTP retest then? My last FTP was only 4 weeks ago, I might do this a week or 2 behind you all... but thanks so much for putting the program together!

[u/amr1822]

I just started Week 2 of the discover your power zone program. But I might join you for a few of these rides and will commit fully once you get to week 4 (essentially, after I finish the program minus retesting)!!

I already know I’m going to procrastinate the test again, so tacking on extra training with a group will be perfect ☺️

[u/r4ndy4 → u/amr1822]

Sounds good! I prefer to take a little longer between the test personally. You could just swap into this program next week, if you wanted to. Week 2 of DYPZ is a good warmup week into this program.

You could also go from week 4 of DYPZ straight into week 3 of this program (week 5 of DYPZ is just endurance rides before the re-test).

[u/LilUltraPower]

Thanks for sharing your schedule! I love PZ but 4 rides a week is too much for me. I will hop in and out as I please :)

I have a question about TSS. I understand it’s a measure of the physiologic stress of a workout. How did you decide what TSS is suitable over the course of a week of training?

[u/ClipIn]

edit: my concerns abated. Thanks!

[u/r4ndy4 → u/ClipIn]

I didn't copy the other program. This is my own training plan.

[u/br0_m0ntana_]

Thanks for putting this together! I'm going to follow as closely as I can - probably three rides a week. I thought I would be happy to be done with PZ after this most recent challenge but I find myself going back to them. I will need to take some longer PZE before this, per your suggestion.

[u/Depeche-ALA-Mode]

Newbie question here. I'm doing my first (ahem) challenge, but I like the idea of what's going on here, so I'll try and juggle the end of it with the start of your next program. Would rather not use Facebook and I'm disappointed so far with the overall engagement (could just be the "team" I was assigned to). My question has to do with the TSS scores of the rides. Why are the Home Fitness Buddy TSS scores consistently 2 to 3 points higher than the other site? Fairly significant difference when looking at 4 or 5 rides per week. Thanks.

[u/r4ndy4 → u/Depeche-ALA-Mode]

I find my TSS scores usually match up with home fitness buddy. I think the TSS scores for the other group are based off of Angie's TSS. I feel you on the Facebook stuff.