Ok couple of old bike stats and wht the hell theymean:
1St- a typical road ride. Stupid sprints/trashtalk a good time- look a the heartrate (top red line)
It's all over the place. In this program the horizontal lines are set as follows- bottom zone- nothing, next up- fat- next up mixed glycogen/fat, next up - glycogen- top red line/above anearobic. This ride pushed me into anearobic 7 times. It's f' chaos.
2nd- time trial:
25 mph/ for one hour. (40 kph)- watch how the hr and the top red line are almost parallel- The HR runs straight across. You can't get that with a group ride- you have to be in the zone. Also notice the green line- it's parallel- and it's power, so power and hr were good. Pink line was speed. noticed how it dropped coming back in headwind. This was as perfect workout as it gets.
3rd- another time trial:
Again- one hour- again- look at HR- it's at the threshold. See the green line below- that's power. Look how that's straight across. about 325 watts/ back in the day
4rth- long distance:
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this is where you want to be- total fat burning zone, with mixed glycogen/fat as the barrier. 110 miles, about 20 mph, 4000 kcal
5th- another good long distance ride: