Virtual Training works with 5 power zones. We would like to describe little more in detail how it works and what's different in comparison with Coggan method. This article is written with help of Hunter Allen Power blog - detail article Hunter Allen Power Blog.
Coggan's power zones
L1: Active Recovery (AR)
Active recovery zone intervals occur when you maintain power below 55% of your FTP. It isn't time limited; theoretically you could ride steadily in the active recovery zone without running out of energy (as long as you’re refueling, hydrating, etc.). The key word in the label is recovery! This is probably the most difficult zone to ride in consistently; most athletes tend to ramp it up a bit when the terrain, conditions, or fellow riders create an opportunity.
Intervals in the endurance zone occur when power is maintained between 56% and 75% of your FTP. A well-trained athlete can maintain a continuous endurance zone effort for a very long time; as Dr. Andy Coggan suggests, we can ride endurance zone “between two and a half hours to two weeks. Cyclists who ride a lot spend a lot of time in their endurance zone. The ability to do this is not especially helpful when doing criteriums or road races, but Ironman triathletes and racers doing epic rides (such as the Race Across America) live in this zone.
When you ride in your tempo zone, you’re maintaining power between 76% and 90% of your FTP. Efforts in this power zone can be maintained for durations between two and a half and eight hours. Long course triathletes (half and full Ironman events) may spend a great deal of their bike leg riding time in this zone, but full Ironman bike legs (followed by a full marathon run!) should not be targeted in this zone, as the burn time for tempo efforts would guarantee the triathlete runs out of energy before running out of race.
The threshold zone is extremely important to you as a developing cyclist. You are training in this zone when your wattage is between 91% and 105% of your FTP. By definition, you should be able to maintain an effort in this zone for sixty minutes. In order to trigger a threshold training effect, intervals in this zone should be at least ten minutes long. Many of the structured workouts I design target this zone, because FTP is so important to your overall training levels, and it is crucial to increase your FTP in order to improve your performance in zones 1-4.
Intervals targeting your VO2Max have a wattage goal of 106% to 120% of your FTP and must be approximately three minutes long to have a VO2Max training effect. Most mortal cyclists can maintain efforts in the VO2Max zone for no more than eight minutes of burn time.
L6: Anaerobic Capacity (AC)
Anaerobic capacity intervals are done in the wattage range of 121% to 150% of FTP. The burn time” for AC intervals is approximately two minutes, but it is a rare athlete who can maintain this level for that long. The floor duration to trigger an AC training effect is about thirty seconds. These are high intensity, hard intervals, and workouts focused on this training zone are generally dreaded by athletes.
L7: Neuromuscular Power (NP)
Training in the neuromuscular power zone is as intense as it gets! This zone isn’t targeted toward specific wattage; you simply go as hard as humanly possible for at least five seconds. The burn time for this type of effort is about 15 seconds.
How does it work in VirtualTraining?
VirtualTraining works with 5 power zones only. The converting table you can see below. You can edit your power zone levels via Virtual Trainig site in user profile settings -> Zones.
You can't change the number of zones. In both power and heart rate zones we works with 5 zones.
|Coggan method||VirtualTraining power zones|
|Level||% FTP||Level||% FTP|
|L1||0 - 55||Z1||0 - 55|
|L2||56 - 75||Z2||56 - 80|
|L3||76 - 90||Z3||81 - 105|
|L4||91 - 105|
|L5||106 - 120||Z4||106 - 120|
|L6||121 - 150||Z5||120+|
Note: The VirtualTraining power zone values in table are the default values of zones. You can change the levels any time via web site...