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CCI5 is 5 min Z1, 5min Z2, 4 x (8min Z3/ 3 min Z1), 5 min Z2, 5 min Z1. The book calculates that this is 44 min in Z3 (4 x (8+3)). But 80/20 guidance says recovery intervals in Z1-2 of 3 mins or more are not added to the work interval time for the intensity distribution calculation (p. 139.) “…short recovery intervals of less than 3 minutes are included in the time spend at moderate and high intensities”, which means to me that recovery intervals of 3 minutes or more are not counted.
Is this a typo? I see the same calculation in CCI2-CCI16, CCI18-20 – but without any explanation other than the guidance in the section opening encouraging the athlete to reduce the recovery interval below the prescribed 3 mins when they are capable of it (which would obviously change the calculation.)
Ted, not a typo, but an inelegant description. Can’t remember if Matt or I wrote that section of the book…I’m blaming Matt. I’ll add it to the 2nd edition corrections.
Recoveries of 3 minutes or less are counted as part of the interval. Recoveries of greater than 3 minutes are not. Since we only have one workout that uses recoveries of more than 3 minutes (RAn and CAn) the recovery intervals count in almost very 80/20 workout.
David
Oh, wow. For 4 months now I have been calculating the time in zones as it was written in the book but I guess not the way you intended. Even though it’s only a difference of 1 second (2:59 or less vs. 3:00 or less), there are so many workouts with 3:00 recoveries, and now I understand you mean for all of that recovery time to fall into moderate/high zone, not low zone. Is this correction from the book written up somewhere on the website? I wish I’d come across this earlier. It’s a little jarring to think I was doing this all properly for months and then find out I had it wrong.
First, apologies. We should have done better. In our defense, in a 50,000 word book we had remarkably few mistakes, but I wish we had made this more clear.
However, to ease your concern, the 3-minute recoveries are limited to the CCI and RCI workouts, which, while ubiquitous, make up a small portion of the total intensity in any given plan. You were really about 30% off for 5% of the plan.
The chapter on creating and calculating your own custom 80/20 workouts or plans is exclusive to the book, we won’t (and contractually can’t) add all that is in the book to the website otherwise there is no reason for the book. Our publisher is a bit sensitive on this. I don’t plan on creating a corrections page for the book under the 8020endurance.com site, but I might create on for an 8020triathlon.book site, or similar.
David
Looking at workout RMI2 which I have scheduled for Friday, the workout is:
5 min Z1
5 min Z2
1.5 min Z5
2 min Z1
5 min Z4
2 min Z1
10 min Z3
2 min Z1
5 min Z4
2 min Z1
1.5 min Z5
5 min Z1When I do the math, factoring in any rest interval of 3 mins or less as time counted in moderate and high time if immediately after a Zone X to Zone 5 interval (as you state in the posts above), I get: 15 mins Low and 31 mins Mod/High intensity. So when I am looking ahead at the intensity distribution for my week, I would put 15 mins (5+5+5) in the Low bucket and 31 mins (1.5+2+5+2+10+2+5+2+1.5) in the Mod/High bucket.
The book breaks the zones down literally, doesn’t seem to factor in the 3 mins or less recovery intervals as Mod/High intensity. The book states
Z1 18 mins
Z2 5 mins
Z3 10 mins
Z4 10 mins
Z5 3 minsSo, if I went by the breakdown of zones in the book Low would be 18+5 = 23 and Mod/High would be 10+10+3 = 23.
Which is right? What am I missing?
We assume that those using the Workout Library or Appendix A B and C of the book have read Chapter 8 and understand how the calculation works. We present the workouts in the book and library as you will experience it in the structured workout, when to start and stop an effort at a particular intensity. Your first calculation appears to be right.
David
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