1. Getting started
When you first enter the website (www.ferrosapiensports.com.au) and click on the SIGN IN button you will be taken to a screen that looks like below (taken from PC) smartphone and other iOS devices should look similar.
After you have entered your username and password (established when you purchased the program) you should then be taken to a page that looks like this;
Click on the body icon top left and you will be taken to the following screen. Until you complete this screen the WebApp will not load. This is the Athlete Profile window.
2. The Athlete Profile window
Firstly – if this is the first time using our Ferrosapien Sports programs and you are not familiar with biometrics to enter such as “T-Pace” “CP 30” and “MAF HR” then don’t stress. Read on and all shall be revealed. We also give you tips on how to enter “Rule of Thumb” (ROT) biometrics to get you started.
It is highly recommended that as you proceed through your program you undertake the various testing, especially the CP 30 testing when recommended. Whilst ROT’s are generally spot on, nothing beats perfectly individualising the program to your own biometrics.
When you finish entering your biometrics REMEMBER TO CLICK SAVE !!!
Note: Race Date is not editable. This is the race date you entered when you purchased the program. If you have stuffed this up you will have to email us.
It is also a good idea to LOG OUT when you have finished using a device – e.g. your home PC, if you intend to generally use another device – such as your Smartphone so that you don’t have conflicting biometrics.
The Biometric Fields – What do they all mean ? What do I enter?
We are so glad you asked. We will take you through them one by one.
This is our code for your Race Pace. Yeah we could have used RP (Swim) or CP 30 (Swim) but we didn’t. RP is used elsewhere as a workout description and it is not strictly a threshold test nor does it go for 30 minutes – unlike the bike or run tests. It really means your current race day pacing. For the shorter 51.5km program the test is conducted over 900m. For the longer program we initially get you to do a 900m test but this is increased to a 2000m test later in the program.
ROT : If you have recently finished a triathlon, take your most recent swim time and calculate your pace per 100metres. Otherwise, swim 3 x 300m fast with 30 seconds rest between each 300. Work out your average time for all 3 reps and then divide by 3 to establish your T-Pace.
CP 30 HR (Bike)
“CP” is our code for “Core Power”. Other coaches or programs might call this threshold, VO2Max or functional power. In our view the terminology is interchangeable but ultimately irrelevant. Why ? Because we simply use the CP 30 test as a way of defining YOUR biometrics and have designed OUR program around this. Some performance coaches advocate conducting a 20 minute threshold test or a Conconi test. That’s great, but they won’t slot into our program as well as a true CP 30.
The “30” comes from the duration of the actual test, i.e. 30 minutes. Essentially you go as hard as you can (preferably in a controlled environment) for 30 minutes and record your average heart rate and average wattage.
Follow this link to get a more detailed description about performing a CP 30 Bike test. Because the program does not require you to do a CP 30 test until Day 18 you may want to use the following ROT until then.
ROT: 0.82 x (215 - (.5 x your age) = CP 30 HR (Bike)
Why is this number so important ? (See below)
CP 30 Watts (Bike)
If you have a power metre or a stationary trainer that records wattage then this is the average wattage (Power) you maintained over the duration of the CP 30 test. It is not critical that you record or train to power. Particularly if this is your first foray into long distance triathlon training, we believe that following the sessions to the prescribed heart rate zones is more important that power. This should avoid injury and over-training fatigue.
However, if you are looking for improvement in your times, we are strong believers in adhering to the power zones. WARNING: Power metres all read differently so it is important to use the same power metre for the CP 30 that you do in training. If you want a thorough examination of power metres and their ranges of accuracy we recommend reading this article. The Power Meters Buyer’s Guide–2014 Edition. (In fact if you want to know anything about any old / new SBR gadget check out DC Rainmaker’s site. Often he has better tips than a product’s user guide !)
ROT: Joe Friel (Legend Coach) recommends this calculation;
Step 1. Double your body weight in pounds (1 kg = 2.2 lbs). Example: A body weight of 154 pounds (70 kg) estimates an FTP of 308 watts (154 x 2 = 308).
Step 2. Subtract 0.5% for every year beyond age 35. Example: If the above 154-pound rider is 50 years old he would subtract 7.5% from 308 (50 – 35 = 15 x 0.005 = 0.075). This would predict an FTP of 285 (308 x 0.075 = 23.1, 308 – 23.1 = 284.9).
Step 3. Women riders can subtract 10% from the estimated FTP as found in steps 1 and 2 above. Example: A 120-pound (54.5-kg) woman who is 40 years old would have an estimated FTP of 211 watts (120 x 2 = 240, 240 – 2.5% = 234, 234 – 10% = 210.6).
These results will be reasonably accurate for an athlete with a solid base of endurance fitness.
PERFORMANCE TIP: For increased accuracy, use the average HR and Wattage calculated over the last 20 minutes of the test. This should be a slightly higher figure.
CP 30 HR (Run)
The same comments above regarding CP 30 HR (Bike) apply here however the ROT calculation is different.
Follow this link to get a more detailed description about performing a CP 30 Run test. Because the program does not require you to do a CP 30 Run test until Day 40 you may want to use the following ROT until then.
ROT: 0.85 x (215 - (.5 x your age) = CP 30 HR (Run)
Why is this number so important ? (See below)
CP 30 Pace (Run)
ROT: If you have recently run a 10km running race, use this as your average pace. If you have run a race over a shorter or longer distance you can use the Riegel formula prediction to calculate your 10km time. Peter Riegel’s formula is: t2 = t1 * (d2 / d1)^1.06 This formula was devised by Pete Riegel and published (in a slightly different form) in Runner’s World. Riegel later refined the formula for other sports. This formula has stood up well over time, and has the merit of simplicity. It says, roughly speaking, that a person’s speed declines by around 6% when the distance doubles.
This is the pace per kilometre you ran your CP 30.
CP30 Watts (Run)
If you have a power running monitor such as a Stryd you can also use the average power recorded during the test in the same way as you did for bike above. This average watt biometric becomes your CP30 Watts (Run).
MAF HR (Run)
The MAF HR is used for when you are conducting a MAF Test. Follow this link to get a more detailed description about performing a MAF Run test.
The Maximal Aerobic Function or “MAF” Test serves two functions. The first function is for you and us – so we can objectively assess whether your aerobic conditioning during the base phase of the program is working or requires adjustment. The second function is to provide indicative run pacing.
The MAF Test is completely different to a CP 30 test. Like T-Pace for swimming, MAF testing is about benchmarking improvement whereas a CP 30 test is primarily for ascertaining core power to set up training zones within the program. When performing a MAF test it is critical to remove as many variables as possible so that each test is performed under similar conditions.
If you have performed your 30 minute (CP30) run test, then your MAF HR will be the top of your Zone 2 heart rate; [The below table represents an athletes zones as entered into the Athlete Profile – this is the background formula we use for calculating zones.]
So the MAF HR for the test will be 143
ROT: If the CP 30 hasn’t yet been done, then you can apply this formula
0.75 x (205 - (.5 x your age) = MAF HR
So using this formula, the MAF would be 0.75 x (205 – 21) = 138 (where the athlete was aged 44)
To cross check, if you have performed a CP30 on the bike, a rule of thumb is that your run CP (the first HR (shown in Zone 5 above, i.e 165, being the bottom figure of zone 5) is 10 beats higher than your bike CP. [The Athlete Profile tab calculates all of these zones automatically for you]. So in the above athlete’s case, enter 155 (i.e 165-10) into the CP 30 HR (Run) to get your Zones and use the highest Zone 2 HR when you flick across and view a bike workout.
Whichever heart rate you adopt, the crucial factors are that you can maintain that heart rate comfortably for 9km and that you stick to this heart rate for the season. This is a benchmark test; the goal is to see improved pace at the same average heart rate.
The test is also a skill based session as well as keeping constant heart rate requires discipline and control. You should be able to run easily, and each 1km should be around the same pace. If the pace is unreasonably slow – i.e. you have to break form to run at such a low HR, then re-perform test 48 hours later at a more comfortable HR. BUT MAKE SURE YOU CONTINUE TO USE THAT SAME HR.
3. Click SAVE
Here is an example of a properly completed Athlete Profile;
Make sure you then click SAVE.
This will store the Athlete Profile locally (i.e. to your PC or other device) and also on our server. Everytime you log back in whether from the same or different device, your current saved biometrics should load up.
When you click SAVE, you should then see a screen similar to this;Note the very top of the screen “Ferrosapien/ 226km Program – All 27 weeks” designates the program you have purchased. If your Race Date is further away than the length of the program you will only get from the date the program starts.
4. General Navigation and Reading the Program
From here it is a simple case of hover and click.
Click on a date reveals the workouts scheduled for that date. In the above example R-AE 4C Ironman 02:00.
The “R-AE 4C Ironman” is our workout code. It is handy for us if you don’t understand a workout. You can email us the workout code so that we can quickly bring up the session you are querying. The colour of the workout (i.e. blue, green, yellow or red) gives you an indication of the intensity of the session.
The “02:00” is the duration of the session in hh:mm. This assists you in your daily scheduling !
These blue arrows point to the Workout Code and Workout Duration. Click on “SESSION INFO” on the right of the workout code to reveal the workout as seen below;
Here you can see the example has selected Zone 2 as most of the workout is performed in this zone
Using the narrative style of workout description the FerroApp aims to bring simplicity into telling you what to do. We also think it “speaks” a little better and in this way is more user friendly. We hope you agree.
5. Simple !!! Then what are all those acronyms being used, the secret code to a NASA launch vessel ?
Yes, we do use a few acronyms. Most of these are well known and commonly used by most coaches particularly swim coaches. We also use them to minimise word count – important for smaller screens like smartphones.
But you don’t need to carry around a reference book. The acronym is usually highlighted in green. Hover over the text to bring up a Glossary with a quick description of the code. In some instances we have also attached within the glossary term a hyper link to a more detailed explanation (e.g. CP 30’s) or even a video demonstration of a drill.
6. Biometrics - Why are these numbers so important ?
Hopefully now you will see why we get you to complete the Athlete Profile at the start. When you open up a workout – especially bike or run – the session is broken up into warm up, main set and warm down. The main set is often a series of intervals to be performed at different “Zones”. The FerroApp calculates these zones automatically for you from the data you have entered in the Athlete Profile.
By toggling through the various zones you can bring up your HR and Power or Pace Zones required for that session. (In the below example, Zone 3).
As you progress you will get to know your Zones from memory but it is worthwhile setting your training watch to these zones as a reminder or even writing them down on a piece of electrical tape stuck to your bike.