Ready to optimize your training? Our latest update allows you to set both your heart rate and power zones directly on the ROUVY Riders' Portal. This guide will walk you through the process, let's get started!
Setting Up Your Zones on Rider's Portal
You can now update your heart rate and power zones directly in your profile on ROUVY.com.
Here’s how:
- Go to ROUVY.com and log in to your ROUVY account;
- Click on your icon in the top-right corner and select 'Profile Settings' from the drop-down menu;
- On the next page, click on the 'Zones' tab to start adjusting your settings.
To adjust the heart rate zones,
- Enter your maximum heart rate in the field at the top of the zones and click 'Recalculate'.
- Alternatively, adjust the sliders to the left or right to set each zone.
- You can also click 'Set Default Zones' to reset them to standard settings.
- Remember to click 'Save Changes' when you're done.
To adjust power zones,
- Enter your FTP in the field at the top of the zones. Learn more about FTP here.
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Your basic FTP is set to 180. When you start riding, we recalculate your basic FTP. Click the 'Auto-estimate' button to update your power zones based on your estimated FTP. |
- Adjust the sliders to fine-tune each zone.
- You can reset to standard settings by clicking 'Set Default Zones'.
- Don’t forget to save your changes by clicking 'Save Changes'.
This setup ensures your training data accurately reflects your effort and capabilities.
Heart Rate Zones Explained
Heart rate is measured in beats per minute (BPM) and reflects how hard your body is working at the moment.
To find your heart rate zones, you need to know your maximum heart rate (MHR).
| If you don't know your MHR, you can get an initial estimate with equation 208 - (0.7 x age). Based on the age in your profile, we'll crunch the numbers to establish your default training zones. |
Based on a BCF/ABCC/WCPP revised 7 method,* there are seven heart rate zones:
| Recovery | Less than 60% of HRmax | Very light intensity, primarily for recovery rides. |
| Fat burning | 60% - 65% of HRmax | Slightly more intense but still on the lower end, aiming to improve fat metabolism. |
| Basic Endurance | 65% - 75% of HRmax | The focus is on building aerobic base endurance. Riding in this zone helps increase cardiovascular and muscular endurance, making it foundational for longer rides. |
| Aerobic Endurance | 75% - 82% of HRmax | This is a moderate-intensity zone where the goal is to improve the body’s ability to transport oxygen to the muscles and increase aerobic capacity. |
| Road Race | 82% - 89% of HRmax | This zone is challenging, aimed at preparing for race conditions. It improves high-end endurance and the ability to sustain high speeds for longer periods. |
| Speed Training | 89% - 94% of HRmax | Nearing maximal effort, this zone focuses on increasing the speed at which an athlete can ride by improving lactate threshold and high-intensity endurance. |
| Anaerobic Sprint | 94% - 100% of HRmax | This is the highest intensity zone, engaging fast-twitch muscle fibers and improving anaerobic capacity and sprinting power. It’s used for short, intense bursts that are typical in sprints and attacks during races. |
*The BCF/ABCC/WCPP method for establishing heart rate zones refers to a specific approach used by British Cycling (BCF stands for British Cycling Federation, ABCC for the Association of British Cycling Coaches, and WCPP for the World Class Performance Programme). This method involves calculating training zones based on a percentage of a cyclist's maximum heart rate (HRmax).
Power Zones Explained
ROUVY utilizes seven fixed power zones based on Coggan's methodology, derived from your FTP.
The number of zones cannot be altered.
For guidance on accurately setting your FTP, refer to this article.
Properly configuring your power zones ensures that your training data precisely represents your performance.
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Z1 |
Active Recovery |
0-55% of your FTP |
"Easy spinning" or "light pedal pressure". Minimal effort; used for active recovery or social rides. No significant physiological adaptations, minimal sensation of leg effort/fatigue, easy to maintain pace, allows for continuous conversation. |
|
Z2 |
Endurance |
56-75% of your FTP |
"All day" pace, or classic long slow distance (LSD) training; suitable for longer rides with low to moderate effort. Requires some concentration at higher levels, allows for continuous conversation. Leg effort/fatigue is generally low, but may rise periodically (e.g. when climbing). |
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Z3 |
Tempo |
76-90% of your FTP |
Moderate effort, ideal for fartlek workouts or brisk group rides. Requires focus to maintain pace, conversation possible but halting. |
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Z4 |
Lactate Threshold |
91-105% of your FTP |
High effort close to time trial pace, induces moderate to high leg fatigue. Conversation difficult, typically includes repeated short intense blocks ('repeats', or 'modules') of 10-30 mins. |
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Z5 |
VO2Max |
106-120% of your FTP |
The typical intensity of longer (3-8 min) intervals are intended to increase VO2max. It generates such strong to severe sensations of leg effort/fatigue, that completion of more than 30-40 min total training time is difficult at best. Conversation is not possible. Best attempted when fully recovered. Note: At this intensity, average heart rate may not accurately reflect effort due to delayed heart rate response and/or the limitations of maximum heart rate. |
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Z6 |
Anaerobic Capacity |
121-150% of your FTP |
Intense short (30s to 3 min), high-intensity intervals to boost anaerobic capacity. Heart rate less indicative due to effort's intensity, conversation impossible. Severe sensation of leg effort/fatigue. Note: Extended Level 6 training on consecutive days is generally avoided. |
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Z7 |
Neuromuscular Power |
150+% of your FTP |
Extremely intense, brief efforts focusing on power. Not indicative of time trial pace, stresses the musculoskeletal system more than metabolic. |
If you need help or have questions, don’t hesitate to contact us.