Run Training using Power Zone

[Bax]

Hello Everyone,

We all know and understand how to run using the following:

• Percieved Essertion Effort
• Pace
• Speed
• Heart Rate Zone

And in most cases we use the above metrics in combination however, does anyone have any comprehensive content on how to train using power zone especially for runners. Yes there is a lot of content on power zones for cycling but as we all know you dont exactly use the same muscles when running v when cycling. 

I am particularly interested in also know how power zones change  across gender and age the same way HR zones are calculated. And i want to understand how zone training impact energy in the body over time more esp when running 5KM, 10km, 21km and 42km. 

Anyone with credible input and sources pmease feel free to share. If there are scientific papers please share and lastly what is your experience training via power zones and which product do you use to measure such ?

[Frank · Accepted solution]

Hi @Bax !

I'm a runner on the Community Management Team at Strava.

I have some experience using running power meters personally as well as academically in my undergraduate research:
https://journals.lww.com/acsm-msse/fulltext/2020/07001/normalizing_running_power_by_muscle_csa_incre...

You can find some more relevant articles in this journal:
https://journals.lww.com/nsca-jscr/pages/results.aspx?txtKeywords=running+power+training

Stryd has some pretty good tools for both analysis as well as training for specific distances when it comes to Running Power: https://www.stryd.com/

They also have many interesting articles here:
https://blog.stryd.com/

There are many other products that provide similar data and we always recommend Athletes do some research to determine what makes the most sense for their situation.

I hope that helps point you in the right direction!

Frank (he/him)
STRAVA | Community Management Team

[Bax]

Thanks a ton @Frank , more esp for the referenced papers. I found these extremely helpful indeed.

You are soo awesome. 

Best regards,

Bax

[Jane]

Hi @Bax 

Thanks for posting these very interesting questions about using running power for training.  Sorry no one has responded so far.   I'm going to pin this topic to the top of the Discussion Board for a few days to give it some visibility.  

[Bax]

@janeh - thanks a ton. @Frank  got me sorted. 

Am keen to hear runners experience also on using the running power as a mefric v metabolic power.