FTP using HR zone as indication

You can't base your FTP on heart rate, because FTP is power output and heart rate is not. However, you can train by heart rate. People have defined heart rate zones that more or less analogous to the power zones you might be familiar with.

Here's one way to set your personal heart rate zones:

http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html

Quoted post said:

Originally Posted by novetan [IMG]/img/forum/go_quote.gif[/IMG]

I started to understand a little about FTP and its usefulness. But I’m not a serious cyclist and don’t intend to install one of those power meters. I also do aware an alternative measurement is to use heart rate zone, although its never as accurate. It is also reactive instead of proactive, meaning lag time and not instant feedback. In the absence of a power meter, I cannot complaint about its drawback and I reckon at least it will give me some indication.

May I ask the expert here if I were to base my FTP using HR Zone (which contains 5 zones), to what zone shall I ride for sustainability?

No expert - but I think I can help

What zone to ride for sustainability?
It probably depends on you idea of sustainability is. How long are your rides? Are you preparing for any 'events' or long rides?

If you are 'serious' enough to do LTHR - same test as in gudujarlson article I beleive - maybe this article will help you also -
http://www.joefrielsblog.com/2011/04/determining-your-lthr.html

then look at gudu's article to set zones

Then look at this article
http://www.fascatcoaching.com/sweetspotpartdeux.html

LT test is hard! If you are not serious enough about test you will not get proper results and your zones will be to low.

You could just go by perceived effort and past experience - ex: I rode 2 hrs @ 140 bpm and felt fine or I rode 1 hr @ 165 bpm and that was to hard.

To do test correctly - It may take a couple of attempts

For example: This is a conversation from another forum

Originally Posted by BruceBrown
I guess it has been discussed before in other threads, but how accurate is the 20 minute FTP test for setting training zones?

There is probably an element of "getting better" at doing a FTP test just based on the mind and body's ability to endure the darn thing.TIA
I think it is accurate, but as you noticed you also have to be 'ready' for it. If you were 'sick', you were not ready. In the training bible Friel schedules it at the end of a recovery week. I seen a video with Hunter Allen and he suggests testing after a period of rest (I think it was a couple of days easy/recovery) I agree with "getting better" at testing - proper warm up, mindset, not starting to hard, finding right gear, etc.

I hope I was able to help - and not confuse. Any ?'s, do not be afraid to ask