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30 lines
872 B
YAML
30 lines
872 B
YAML
heart_rate_zones:
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zone_1: < 129 bpm
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zone_2: 129-146 bpm
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zone_3: 147-163 bpm
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zone_4: 164-181 bpm
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zone_5: '> 181 bpm'
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power_zones:
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zone_1_active_recovery: < 142W
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zone_2_endurance: 142-162W
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zone_3_tempo: 163-180W
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zone_4_lactate_threshold: 181-196W
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zone_5_vo2_max: 197-224W
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zone_6_anaerobic: '> 224W'
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recovery_rules:
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- At least 1 full rest day per week
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- Easy spin after hard workouts
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- Listen to body - skip workout if overly fatigued
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training_goals:
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- Improve FTP (Functional Threshold Power)
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- Build endurance for 100km rides
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- Maintain consistent training 4-5x per week
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weekly_structure:
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easy_rides: 60-70% of weekly volume
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hard_rides: 5-15% of weekly volume
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moderate_rides: 20-30% of weekly volume
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workout_preferences:
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- Prefer morning rides when possible
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- Include variety - not just steady state
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- Focus on consistency over peak performance
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