{"id":30558,"date":"2020-04-02T13:24:55","date_gmt":"2020-04-02T11:24:55","guid":{"rendered":"https:\/\/www.alpecincycling.com\/?p=30558"},"modified":"2020-04-02T13:27:25","modified_gmt":"2020-04-02T11:27:25","slug":"determine-training-zones","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/determine-training-zones\/","title":{"rendered":"How to determine your training zones"},"content":{"rendered":"\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;69d95bc568e67&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"69d95bc568e67\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-1024x683.jpg\" alt=\"\" class=\"wp-image-30501\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-1024x683.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-1536x1024.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-2048x1365.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-1060x707.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/04\/Trainingsbereiche-Rennrad-selbst-bestimmen-325x217.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n\n\n\n<p>If you do not know your training zones exactly, the\nfollowing table helps you derive them from performance data, heart rate values\nor perceived exertion. Then just enter the correct value at TrainingPeaks.<\/p>\n\n\n\n<p>AnT = individual anaerobic threshold<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"\"><tbody><tr><td>Training   zones<\/td><td>power@ threshold<\/td><td>HR @ threshold<\/td><td>maximum heart rate (HRmax)<\/td><td>perceived exertion (BORG-Skala;\n  6-20)<\/td><td>Breathing<\/td><td>target value Trainingpeaks<\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Recovery<\/td><td>30-55%<\/td><td>30-55%<\/td><td>&lt;60%<\/td><td>extremely light (7-10)<\/td><td>easy&nbsp;<\/td><td>50%<\/td><\/tr><tr><td>Aerobic endurance 1<\/td><td>55-75%<\/td><td>55-75%<\/td><td>61-75%<\/td><td>light (11-13)<\/td><td>increased<\/td><td>65%<\/td><\/tr><tr><td>Aerobic endurance 2<\/td><td>76-90%<\/td><td>76-90%<\/td><td>76-85%<\/td><td>moderate&nbsp; (14-15)<\/td><td>accelerated<\/td><td>85%<\/td><\/tr><tr><td>Threshold<\/td><td>91-105%<\/td><td>91-105%<\/td><td>86-95%<\/td><td>hard (heavy) (15-18)<\/td><td>greatly accelerated<\/td><td>100%<\/td><\/tr><tr><td>Strength endurance<\/td><td>88-100%<\/td><td>88-100%<\/td><td>80-89%<\/td><td>moderate to hard (14-16)<\/td><td>accelerated<\/td><td>90%<\/td><\/tr><tr><td>High intensity<\/td><td>106-140%<\/td><td>106-140%<\/td><td>&gt;95%<\/td><td>extremely hard (18-20)<\/td><td>maximal<\/td><td>130%<\/td><\/tr><tr><td>Intermitted Exercise (IE)<\/td><td>Intensity 130%<br>\n    Recovery 55%<\/td><td>&gt;95%<\/td><td>&gt;95%<\/td><td>extremely hard (18-20)<\/td><td>maximal<\/td><td>Intensity 130%<br>\n    Recovery 55%<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>If you do not know your training zones exactly, the following table helps you derive them from performance data, heart rate values or perceived exertion. Then just enter the correct value at TrainingPeaks. AnT = individual anaerobic threshold Training zones power@ threshold HR @ threshold maximum heart rate (HRmax) perceived exertion (BORG-Skala; 6-20) Breathing target [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":30501,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87,1],"tags":[],"class_list":["post-30558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-unkategorisiert"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to determine your training zones - Alpecin Cycling<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alpecincycling.com\/en\/training\/determine-training-zones\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to determine your training zones\" \/>\n<meta property=\"og:description\" content=\"If you do not know your training zones exactly, the following table helps you derive them from performance data, heart rate values or perceived exertion. 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