CASE STUDY
Optimizing Aerobic Efficiency and Heart Rate Adaptation
Overview
This case study delves into the journey of athlete Lance Smith, focusing on optimizing aerobic efficiency and heart rate adaptation. By analyzing performance metrics and heart rate data from January 2024 to September 2024, we explore how Lance's improved power output and refined heart rate zones illustrate significant cycling endurance and efficiency advancements.
Zwift Ride Reports and Training Methodology
To illustrate the principles of our training methodology, we include two Zwift Ride Reports showcasing the progression from January to September. These reports exemplify how our approach enhances both aerobic power and cadence control, aligning with THE SYSTEM's training methodology: Neuromuscular Control and Patterning.
Baseline performance in January.
Improved aerobic power and efficiency in September.
Performance Metrics and Heart Rate Data
| Metric | January 17, 2024 | September 5, 2024 |
|---|---|---|
| Best 20min Speed | 23.5 mi/h | 23.7 mi/h |
| Avg Normalized Power® | 202 w | 204 w |
| Watts Per Kilogram | 2.86 w/kg | 2.87 w/kg |
| Efficiency Factor | 1.26 | 1.44 |
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