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I appreciate that in theory, the power and pace relationship should stay consistent (all things being equal) but interesting comment FatDad. I think I’ll do the 20 minute test next time I have a zone 3 workout scheduled.
I meant 210W also feels comfortable for talk test, not 220W. 20W is too big of a jump in power!
That being said, I just used the calculator to determine TP using recent 5K and the calculated TP isn’t a million miles off of the pace ran in the 5Ks I used to determine LTHR. I was a little bit faster in the 5K but ran many sections at the calculated TP. It varied a bit due to hills.
Regarding my zones, I had a few recent hard 5K efforts to look at. They were both relatively slow as I’m new to running at 28 mins but on both of them my heart rate was steady at around 170bpm (+/- a few beats) but rising to my max HR (approx 185) near the end due to increasing effort. I decided to use 170 as my LTHR, which made my talk test HR 153bpm, so when I bought my Stryd, I ran at 153bpm and confirmed my talk test power to get my talk test power value. I’ve just finished week 3 and updated my talk test power by 10W as I’m now able to talk comfortably at 200W (previously 190W) and my heart rate had lowered at that power too. I’ve not noticed issues with other zones, it’s just my zone 5, I seem to be able to hit much higher power. I would say that I’m not traditionally an endurance athlete, I’ve always gravitated more to short, faster sports. I can run pretty fast but not for very long, I’m only now trying to improve my endurance.
I see the official heart rate test is asks for you to run at a pace you think you could sustain for 20 mins and mine was a 28 min 5K, so possibly not hard enough intensity? I’ve been holding off doing an official test to not interfere with the program but maybe it’s worth doing one…
Regarding my Achilles, I’ll just hoping it’s down to sharp increase in training volume but will visit a physio next month if it doesn’t settle down.
Thanks Leyla. I was struggling to find any local hills that were suitable. There were lots of 4% but the plan said 5+. Good to know 4% will work for future. To be honest, I’ve been struggling with my Achilles and ankles since I started. I’m doing targeted strength training and rehab for them so am hoping they will adapt to the extras work they are getting. I have never run before now, I did the 12 week ‘None 2 run’ program, then about ten 5Ks and then started the 10K level 0 (with the slow run detox week before), so it’s been a big change.
Regarding the upper range of power, is it normal for the upper power range to be so large? All of my normal zone 1 to zone 4 is up to the 260W range but then yesterday, to hit 600W does that seem like there’s an issue there or is it normal to be able to hit that sit of power in an all out effort? I’m new to training by power and want to make sure it can be trusted and is consistent. Thanks.
Just to clarify, I got my critical power by taking the power value from my talk test and putting it into the calculator. 216W want my talk test power, I think it was 190ish off the top of my head.
Thanks for the reply Matt. My instinct would probably be to maintain perceived effort on the downhill, which thus far has corresponded on a decrease in power, although I’ve not checked my pace, perhaps pace is staying fairly constant/increasing even though power has dropped. What I do know, is if I attempt to maintain power, it feels harder and my HR goes up.
If I’m on one of my foundation runs, which says no higher than the top of Zone 2, shouldn’t I attempt to stay in that zone or instead race down the hill and maintain power? I can certainly do either but my preference would be to maintain RPE as some of the hills are long and it can take quite some time for my HR to settle down after and can leave me fatigued for the rest of the run (plus I hate not hitting my workout targets, the OCD in me, Haha).
One other question to those of you using power, have you played about with using an averaged power, even by a few seconds instead? Obviously, having that instantaneous value is kind of the point of power but I feel like a slight delay would be a nice to have. I’ll give it a try anyway…
I’ve figured out one of the issues but not how to resolve it. The 8020 workouts that auto-sync to Garmin (presumably from TrainingPeaks?) is no longer displaying anything sensible on the main workout screen which shows you if you’re in the correct range. When on the heart rate plan, it showed the lower and upper heart rate range with red bars either end and a green bar in the middle. On the power workout, it initially flashes up ‘STEP PACE’ when the workout starts and then displays what I can only assume is some sort of averaged pace (as it’s a time in format ##:## but it changes very gradually up and down with changing pace) where I’d expect to see real-time power. Would be nice to have the lower and upper listed too but not the end of the world. It seems like the workout has a bug and is displaying something called step pace instead of power.
If that’s because as you say FatDad, there is no support for Stryd power in the 8020 workouts then fair enough, I’ll have to try out the Stryd workout app instead. I now see how you can add extra displays with custom fields to stryd workouts, so that’s good. The only negative of that is that the workout name is not retained when it’s displayed in Garmin connect (or TrainingPeaks and Strava but these come from Garmin so that makes sense). A minor thing but would be nice to have the workout name retained.
Funaki, I’ve not had any luck connecting as a powermeter but I’ll try Stryd live chat, so thanks for the advice!
Thank you, I didn’t realise I could add screens in the Stryd workout app, so I will look into this initially as the TrainingPeak integration with Stryd was much smoother than with Garmin.
So are you saying that the power that’s displayed on the 8020 workout screen (garmin workouts, not stryd) will only work if the power is coming from a native garmin power device and not from the stryd? Frustratingly, I do use a HRM-pro that can give native power but my watch doesn’t have a barometer, so I can’t be used for native power, which is why I bought the stryd.
Thanks for your reply. I don’t seem to have the ability to choose what protocol is used to connect to the device and don’t see power meter listed as a category unfortunately.
Thank you. I submitted a request and now have access to the power plan but unfortunately, the power field on the workout screen is not displaying power (and there’s no ranges displayed, but I read that this part is an issue and it’s recommended to use the stryd workout app but this doesn’t suit me because I like to use my custom run screens during my workout that display things like cadence, pace and HR). Any ideas why the power field isn’t updating though? This is on a Garmin forerunner 245 music. Thanks.
Thank you for the advice, I’ll stop playing with the settings now in that case!
Interesting, I don’t think it’ll be an easy decision to decide on a plan that’s power, heart rate, or pace. As it stands, my Garmin workout is constantly beeping when I’ve had cardiac drift but am at the correct power, so it would be nice for that to stop. It would be nice to know all three metrics really… I’ll think on it, thanks again.
Also, just to confirm, I added running power to zones, I’m not using the default power zones. I believe I’ve followed all instructions correctly.
I saw the recommendation of logging out and back in but still no power zones in my workouts.