Running with power is a breakthrough technology that aims to deliver more accurate performance metrics for runners and triathletes. The insights it provides can significantly boost your training efficiency and racing performance. If you’re using a power meter for running, such as the Stryd or any of the wrist based devices, understanding how to calculate your Functional Threshold Power (FTP) for running and how to establish power zones becomes crucial. Here, we dive into Coach Jim Vance’s approach to these vital steps.
Finding Your Run FTP (rFTPw)
Running FTP, or rFTPw, represents the highest power, in watts, that you can sustain over a one-hour period without fatiguing. To find your rFTPw, follow the protocol below:
- Warm up for 15 minutes, preparing for hard effort at the end.
- Conduct a 3-minute interval at maximal effort.
- Recover for 30 minutes. This recovery should consist of a 5-minute walk, a 10-minute easy jog, a 5-minute walk, another 5-minute easy jog, and a final 5-minute walk.
- Conduct a 9-minute interval at maximal effort.
- Cool down for 10 to 15 minutes at an easy pace.
After you’ve completed this test, take the average power from both the 3-minute and 9-minute intervals. Next, calculate 90% of this average to determine your estimated rFTPw. This value is within approximately +/- 3% of your actual value, assuming you’ve paced the efforts correctly.
Establishing Your Power Zones
After finding your rFTPw, you can establish your power zones. These zones, defined by Vance, represent different levels of intensity based on the percentages of rFTPw. Here’s how they are categorized:
| Zone | Name | Percentage of rFTPw |
|---|---|---|
| 1 | Walking/Recovery | <81% |
| 2 | Endurance | 81-88% |
| 3 | Tempo | 89-95% |
| 4 | Threshold | 96-105% |
| 5 | High Intensity | 106-115% |
| 6 | VO2Max | 116-128% |
| 7 | Anaerobic/Peak Power | 129%+ |
Understanding these zones will guide you in structuring your training program. It’s vital to include workouts across all zones for balanced fitness development. However, remember that these zones serve as a guideline and specifics may vary between individuals. Always personalize your training based on feedback from your body and performance.
Running with power is an innovative and valuable tool that, when understood and applied correctly, can revolutionize your training and performance. By finding your rFTPw and using it to establish your power zones, you’ll be able to train smarter, perform better, and reach your running goals more efficiently.
As with all training regimens, remember that these zones are for exercise description they are not absolute and can vary from individual to individual.