---

Overview

Warm Up Protocol
FasCat Zones

---

Sheet 1: Warm Up Protocol

Event		Time Trial
Diego "The Matador" Ortiz
Start Time
Threshold	282
Riders												Wattage	Time to Start	Threshold	Warm up	Percentage FTP Power
												100	60	282	141	0.5
												110	59	282	141	0.5
												120	58	282	141	0.5
												130	57	282	141	0.5
												140	56	282	141	0.5
												150	55	282	183.3	0.65
												160	54	282	183.3	0.65
												170	53	282	183.3	0.65
												180	52	282	183.3	0.65
												190	51	282	183.3	0.65
												200	50	282	183.3	0.65
												210	49	282	183.3	0.65
												220	48	282	183.3	0.65
												230	47	282	183.3	0.65
												240	46	282	183.3	0.65
												250	45	282	183.3	0.65
												260	44	282	183.3	0.65
												270	43	282	183.3	0.65
												280	42	282	183.3	0.65
												290	41	282	183.3	0.65
												300	40	282	183.3	0.65
												310	39	282	183.3	0.65
												320	38	282	183.3	0.65
												330	37	282	183.3	0.65
												340	36	282	183.3	0.65
												350	35	282	234.06	0.83
												360	34	282	234.06	0.83
												370	33	282	234.06	0.83
												380	32	282	234.06	0.83
												390	31	282	234.06	0.83
												400	30	282	169.2	0.6
												410	29	282	169.2	0.6
													28	282	253.8	0.9
												420	27	282	253.8	0.9
													26	282	253.8	0.9
													25	282	253.8	0.9
												430	24	282	253.8	0.9
												440	23	282	169.2	0.6
												450	22	282	169.2	0.6
												460	21	282	169.2	0.6
												470	20	282	169.2	0.6
												480	19	282	366.6	1.3
												490	18	282	169.2	0.6
												500	17	282	366.6	1.3
													16	282	169.2	0.6
													15	282	169.2	0.6
													14	282	169.2	0.6
													13	282	169.2	0.6
													12	282	169.2	0.6
													10	282	0	0
													9	282	0	0
													8	282	0	0
													7	282	0	0
													6	282	0	0
													5	282	0	0
													4	0	0	0
													3	0	0	0
													2	0	0	0
													1	0	0	0
													0	0	0	0

---

Sheet 2: FasCat Zones

Average Power from 20 minute Field Test	214	Threshold Power	Frank Overton: 7% of 20 minute Field Test Power: 300w - (300w x 7 %) = 279w 199.02
Level	Zone	Wattages
		calculated from % of Threshold Power
		From	To
1	Active Recovery	0	109
2	Endurance	111	149
3	Tempo	151	179
3/4	Sweet Spot	165	193
4	Lactate Threshold	181	209
5	VO2 MAX	211	239
6	Anaerobic Capacity	241	299