Spirit JOHNNY G SPIRIT BIKE, Owner'S Manual

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POWER TRAINING LEVELS
Basis for the System/Number of Levels
The industry standard has been set at 5 levels as that was felt to be the optimum number needed to represent the
range of physiological responses and to describe the different types of training required/used to meet the demands of
fitness-based cycling. These zones are a guide only and are used alongside other information related to an individual’s
fitness capacity and specific goal-based training program.
The table shown below lists the primary physiological adaptations expected to result from training at each level,
although these will obviously be influenced by factors such as the initial fitness of the individual, the duration of each
workout, the time taken between each interval effort, etc.
ZONE FTP% ASSOCIATED HEALTH AND FITNESS BENEFITS
Red 106 - >150% Threshold Zone – Red Line zone
Improved VO2 threshold and higher lactate tolerance ability.
Yellow 91-105% Aerobic Zone or the Transition Zone – Shifting ratio of fuel
Benefits: improved functional capacity, increases number and size of blood vessels, respiratory rate, max pulmonary ventilation, pulmonary
diffusion, increase in difference in arterial – oxygen, increase in size and strength of heart.
Green 76-90% The Temperate Zone or Recovery Zone
Benefits: healthy heart, fat mobilization by moving fat from cell, fat to muscle, increase of mitochondria, increase of fat release from fat cell.
Blue 56-75% Healthy Heart Zone - Easiest and most comfortable ‘working’ zone
Benefits: lowered blood pressure, lowered cholesterol, and decreased risk of degenerative diseases.
White <55% Starting zone, also used for complete recovery
Basic physiological changes linked to ‘warming up’, ‘warming down’ and recovery.