{"id":800,"date":"2017-01-04T11:09:21","date_gmt":"2017-01-04T11:09:21","guid":{"rendered":"http:\/\/bkoolers.com\/?p=800"},"modified":"2017-01-04T11:09:21","modified_gmt":"2017-01-04T11:09:21","slug":"bkool-workouts","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2017\/01\/04\/bkool-workouts\/","title":{"rendered":"Bkool Workouts"},"content":{"rendered":"

Bkool offers cycling Workouts<\/a> that have been designed by professional trainers that are perfect for improving performance and fitness, but also with the added feature of being able to create your very own custom Workout using the \u201cWorkout Creator<\/a>\u201d<\/p>\n

How does the Bkool Workout Creator work?<\/h2>\n

Through the Workout Creator<\/b> you can prepare trainings based on the fractional interval system using power zones to establish the intensity of each interval.<\/p>\n

Workouts are currently in Beta phase. We will be releasing the final version this year with additional features and improvements. Therefore, what\u2019s described here could change slightly, however it will give you the basic understanding as to how they work and what they can do.<\/p>\n

To get the most accurate Workout, you must first update your UPF to define your Power Zones.<\/p>\n

After performing the UPF test, head over to Bkool.com and open your profile<\/a>. You\u2019ll see that your Power Zones have been created. In the following table, you have the difference between Power Zones and Percentage of Intensity.<\/p>\n

\n
\n
\n\n\n\n\n\n\n\n\n\n\n
Zones<\/th>\n% INTENSITY<\/th>\n<\/tr>\n<\/thead>\n
Z1<\/span><\/td>\nBetween 0% and 55%<\/td>\n<\/tr>\n
Z2<\/span><\/td>\nBetween 56% and 75%<\/td>\n<\/tr>\n
Z3<\/span><\/td>\nBetween 76% and 90%<\/td>\n<\/tr>\n
Z4<\/span><\/td>\nBetween 91% and 105%<\/td>\n<\/tr>\n
Z5<\/span><\/td>\nBetween 106% and 120%<\/td>\n<\/tr>\n
Z6<\/span><\/td>\nBetween 121% and 150%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n

The Bkool Workouts creator is simple to use.<\/strong><\/p>\n

Firstly, you need to choose what category your Workout falls under and enter a description. 1<\/span> The list of categories are:
\n– Active Recovery
\n– Aerobic Resistance
\n– Rhythm
\n– Threshold
\n– VO2 Max
\n– Anaerobic Capacity<\/p>\n

\"cycling
\nIn the image, you can see an empty graph. This is where every segment you create in the table below will end up giving you a visual view of the Workout. Underneath the graph, you\u2019ll see the \u201cTOTAL TIME<\/b>\u201d which is the duration of the session 2<\/span>.<\/p>\n

Keep in mind that the warm-up (10 minutes) and cool-down (5 minutes) are not included in the total time of the session.<\/p>\n

Each segment can have a specific duration, intensity zone and optimum cadence 3<\/span>. Note: Currently the intensity % doesn\u2019t make any changes in the simulator, you will need to change the zone.<\/em><\/p>\n

Clicking on \u201cAdd Segment<\/b>\u201d 4<\/span> will introduce a new segment block.<\/p>\n

If you want to set the cadence 5<\/span> you can enter a margin of +- 5, 10 or 15. The simulator you will mark the cadence range.<\/p>\n

\"cycling<\/p>\n

\n
\n

\"image\"<\/p>\n

<\/div>\n<\/div>\n
\n

You have the option to duplicate any of the segments that you\u2019ve created and want to repeat. On the right-hand side of the page you\u2019ll see the button “Duplicate segment” 6<\/span>. Next to this button, you\u2019ll also find the option to delete it.<\/p>\n<\/div>\n<\/div>\n

\n
\n

\"image\"<\/p>\n

<\/div>\n<\/div>\n
\n

The segments can be moved by clicking on the arrow icon 7<\/span> on the left, and dragging it to the place where you want.<\/p>\n<\/div>\n<\/div>\n

Note: The Workouts creator has a limit of 17 segments per Workout.<\/em><\/p>\n

\"cycling
\nOnce you have your Workout ready click on “Save<\/b>” or “Schedule<\/b>“. If you click Schedule it will be programmed directly into your scheduled routes which can be found inside the Bkool Simulator.<\/p>\n

\"cycling
\nWhether you program or save your Workout, you can always find it in Sessions>Workouts<\/a> and using the filter to display sessions created by you.<\/p>\n

Apart from the degree of difficulty of the session, the terms IF<\/b> and TSS<\/b> will also help you understand the difficulty of the session.<\/p>\n

The IF (Intensity Factor) is the Normalized Power for a cyclist expressed as a fraction of the Functional Threshold Power (FTP). IF = NP \/ FTP<\/p>\n

The TSS (Training Stress Score) is a score based in a 1 hour workout at FTP pace, time trial style. That effort would be awarded 100 TSS points.<\/p>\n

You can calculate the value with the following formula:<\/p>\n

TSS = [(s \u00d7 NP \u00d7 IF) \u00f7 (FTP \u00d7 3600)] \u00d7 100<\/strong><\/p>\n

Where s is time in seconds, NP is Normalized Power, IF intensity factor and FTP is the Functional Threshold Power.<\/p>\n

<\/div>\n","protected":false},"excerpt":{"rendered":"

Bkool offers cycling Workouts that have been designed by professional trainers that are perfect for improving performance and fitness, but also with the added feature of being able to create your very own custom Workout using the \u201cWorkout Creator\u201d How does the Bkool Workout Creator work? Through the Workout Creator you can prepare trainings based […]<\/p>\n","protected":false},"author":4,"featured_media":1483570,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[124,130,138],"tags":[],"yoast_head":"\nBkool Workouts - BKOOL Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/magazine.bkool.com\/en\/2017\/01\/04\/bkool-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bkool Workouts - BKOOL Magazine\" \/>\n<meta property=\"og:description\" content=\"Bkool offers cycling Workouts that have been designed by professional trainers that are perfect for improving performance and fitness, but also with the added feature of being able to create your very own custom Workout using the \u201cWorkout Creator\u201d How does the Bkool Workout Creator work? 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