Setting your power, pace and heart rate zones manually (if you must)

Athletica calculates power, pace, and heart rate zones based on periodic test weeks, starting the second week after signing up. These test efforts are the best way to set zones accurately. All plans start with a test week, and each time you regenerate a new plan, a test week will be included in the second week unless you toggle “skip test week.” Performing the test week is crucial for optimal training, ensuring workout targets are neither too hard nor too easy. However, if you want more frequent tests, you can save individual tests into your workout library or add your own tests by creating a workout. If you would like to adjust your zones manually, you can do this by following the steps below.

Step-by-Step Guide to Manually Set Your Power Zones

1. Access the Plan Overview Tab

• Log in to your Athletica.ai account.
• Navigate to the Plan Overview tab from the main dashboard.

2. Scroll to the Zones Section

• At the bottom of the Plan Overview tab, you will find the Zones section.

3. Override Your 20-Minute Power Number

• Locate the field where you can input your 20-minute power number.
• Enter your LT2 power value obtained from your physiological testing. This will adjust your threshold value (VT2).

4. Review and Adjust Remaining Zones

• The remaining zones will automatically adjust based on coefficients derived from your LT2 power value.
• Verify if these adjusted zones are acceptable based on your physiological testing results. They should be close but may require minor adjustments.

5. Adding and Saving Tests

• For more frequent tests, save individual tests to your workout library by clicking the top right corner of the test.
• You can also add your own test by creating a workout. Use the ➕ button on any day you'd like your test to occur.

6. Future Updates

• Be aware that we are transitioning to a critical power/pace model, which is expected to be more accurate and align with your testing results.