Joe Friel Cycling Training with VO₂ Max Testing

Joe Friel's "The Cyclist's Training Bible" is the gold standard for structured cycling training:

• Periodized training with base, build, and peak phases
• Seven power training zones
• FTP (Functional Threshold Power) as the foundation
• Structured workouts for specific adaptations

We test cyclists on the Wahoo KICKR Bike-fully adjustable to match your bike fit:

• Sport-specific testing (bike, not treadmill)
• Accurate FTP determination from VO₂ max
• Seven power zones based on your physiology
• Heart rate zones for all training

After testing, you'll have precise targets for all seven zones:

Zone 1 (Recovery): <55% FTP - active recovery
Zone 2 (Aerobic): 56-75% FTP - base endurance
Zone 3 (Tempo): 76-90% FTP - sustainable aerobic
Zone 4 (Threshold): 91-105% FTP - lactate threshold
Zone 5a (VO₂ max): 106-120% FTP - aerobic power
Zone 5b (Anaerobic): 121-150% FTP - anaerobic capacity
Zone 5c (Sprint): >150% FTP - neuromuscular power

Most cyclists determine FTP through a painful 20-minute or 8-minute test. VO₂ max testing provides FTP without a separate test:

• FTP correlates closely with lactate threshold power
• Your VO₂ max test identifies this precisely
• No need for separate FTP test protocol
• More accurate than estimation formulas

Base Phase: Zone 2 endurance building-know your exact upper limit.

Build Phase: Threshold and VO₂ max work-precise Zone 4 and 5 targets.

Peak Phase: Race-specific intensity-confirm fitness with retest.

Friel recommends reassessing FTP every 4-8 weeks. VO₂ max testing provides:

• Comprehensive fitness tracking
• Updated power zones as you improve
• Verification of training effectiveness
• Race readiness assessment

VO₂ Max Test: $250

Complete cycling testing on Wahoo KICKR Bike with Joe Friel power zones and heart rate zones.

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Contact:
Phone: 831-400-9227
Email: info@fitevals.com

Professional cycling VO₂ max testing for Joe Friel Cyclist's Training Bible methodology.