Riding with your structured workout files

A great use of technology in the cycling world is the structured workout file. We can find them in our Training Peaks calendar and use them on our Garmins and in Zwift. They can help make it easier to do a workout without having to remember all the details beforehand. Gone are the days of the cheat sheet next to you to count reps!

That being said the structured workout file isn’t a panacea. Its main application is as a timer and rough guide as to how the workout should go. You still need to understand the goals of the workout and be aware of how those goals relate to your effort level. What are your zones, both heart rate and power?

Structured workout files are typically built off a percentage of FTP (functional threshold). What that FTP number actually represents metabolically within each of us is different. As such, the percentage of FTP that relates to each of your personal zones may be different than the percentage used to build the workout. This is where an understanding of the workout and awareness of your personal zones comes in.

As you get to know your body, zones and the workouts your approach should evolve. For instance, a rider with a strong anaerobic system might have to ride at a lower percentage of FTP for their tempo efforts than a rider who has a strong aerobic system. However, when it comes to some short and punchy micro interval type workout then the anaerobically strong rider will have to push more relative to FTP than the aerobically inclined rider.

Speaking of micro intervals, that type of workout is the real caveat with workout files. The file in this case, where it is all about max repeatable effort, truly does become nothing more than a timer.

Even as we make use of the workout files be sure you are applying your personal zones, sensations and experience to your workouts. Personalizing your workouts, even as you use a workout file as a guide, will make your training better. You will get to understand your pacing and learn about your abilities as a rider. Taking this outdoors and into a group or event will be the key to success.