BKOOL offers cycling workouts designed by professional trainers that are perfect for improving performance and fitness. You also have the option of creating your own through the “Workouts Creator".
The Workouts creator allows you to create your own time-based sessions, defining your work zones and adding cadence targets if you wish.
To use power zones, you first need to do an FTP test to define your zones.
To use power zones, you first need to do an FTP test to define your zones. After doing the FTP test, your power zones will be shown in your Profile. If you already know your FTP, you can also specify the zones.
The table below shows the relationship between power zones and intensity percentage:
|Z3||76%||90%||83%||Improves your aerobic performance.|
|Z4||91%||105%||98%||Increases your maximum performance.|
|Z5||106%||120%||113%||Helps improve your speed.|
|Z6||121%||150%||135%||Increases your anaerobic capacity.|
The Workouts Creator is very simple to use.
First you need to give your workout a name, choose the type ("Active recovery", "Aerobic resistance", "Pace", "Threshold", "VO2 Max", "Anaerobic capacity"), and enter a description.
There are warm-up and cool-down periods at the start and end of each session that you can skip if you want when designing the workout.
You can locate the workouts in Sessions > Workouts, and use the filter to show the ones you created.
In addition to the session's degree of difficulty, the IF and TSS terms can also be used to determine how hard it is.
These were proposed by Allen and Coggan (2010) to quantify a training session.
The IF (Intensity Factor) is an athlete's normalized power expressed as a fraction of the functional power threshold (FTP). IF = PN / UPF
El TSS (Training Stress Score) of 100 is equivalent to a one-hour time-trial type of effort at an FTP pace.
It can be calculated using the following formula:
s = seconds of training | W = normalized power in watts | IF = Intensity Factor | FTP = Functional Power Threshold.
When you click on a workout, you will see an outline profile of it 4, and the time in each Zone 5. Shown under the name are the total time 1 and difficulty of session 2, as well as the IF (Intensity Factor) and TSS (Training Stress Score) values 3 of the workout.
The workouts indicate the target zone. You should stay in the specified range to meet the goals. Watts will be shown in red if you exit the assigned range.
The the hour of the day is shown in the center of the screen 3
The ERG 5 system automatically adjusts the trainer's resistance, regardless of your pace, so you can ride at the specified watts.
Deactivate it using the P key, in which case you will have to adjust your speed/cadence and the gears on your bike to stay in the Zone. If you press the P key again, ERG mode will keep you at the watts you have at that exact moment.
If a specific cadence range is assigned for your current block, this value will be displayed 4.
Next to your name you can see the compliance (%) 2
At the end of the workout, you will see the compliance (%), normalized power, average HR and effort (IF).