THE FIVE TRAINING ZONES

The most effective way for an individual to improve athletic performance is to do specific work in each of the five training zones. This article defines each zone. It also describes the type and duration of workout that will result in improvements to performance in each zone. The Excel attachment will enable you to calculate the heart rate range for each zone, based on your age.

 

Zone One.

The lower end of zone 1 is for recovery and easy riding. This training intensity allows for active recovery, which permits increased blood flow to the working muscles. Workouts in the lower end of zone 1 are recommended for recovery after intense and prolonged efforts, such as racing. These workouts are best accomplished for duration up to sixty minutes. They can be performed on the road, rollers or stationary trainer. The upper end of zone one is for workouts long in duration and low in intensity, (early season ride). Extended periods of time in the upper end of zone one help increase the efficient use of fats in producing energy. Training in this zone also helps develop capillaries within the muscle. Capillaries are the “plumbing“of the muscles and allow blood to flow to end from the muscles.

 

Zone Two.

Zone two efforts are for development of the aerobic energy system. Characteristics of these workouts are long duration, two hours. and more and low intensity ( early season rides ). Extended periods in zone two allow for better use of fats as the primary source of energy, especially at the intensity level. Benefits of zone two training include contributing to increased endurance and stamina.

 

Zone Three.

Zone three training intensity, also known as “Tempo” training is similar to training at zone two intensity. In that aerobic system is still the predominant source of energy production. Although fat is still the major fuel source, carbohydrates begin to contribute more to the production of energy at this intensity level. The duration of efforts in zone three are less than zone two because the higher intensity eventually causes a depletion  in the working muscle’s limited stores of carbohydrates ( also known as “ glycogen “ ). Efforts at zone three intensity are frequently included in zone two workouts.

 

Zone Four.

Zone four efforts are for improving the Lactic Acid system. This intensity level can be considered to be the point, at which the level of lactate being produced “matches” the rate at which it is being removed. These efforts must be below time - pace, so that the quantity of work can be significantly greater to allow for appropriate overload and subsequent adaptation. The usual duration of efforts at this intensity is ten minutes initially, with progression to as long as thirty minutes or more. Again, the perceived effort for the athlete should be significantly less than Time trial pace. Usually, an athlete’s lactate (anaerobic) threshold falls within zone 4, but there are always exceptions. One method of estimating your Lactate Threshold will be discussed later.

 

Zone Five.

Zone five efforts are at maximum intensity and there are three types of zone five efforts:

·        The first type involves sustained intervals with duration up to three to six minutes. These are maximum intensity efforts, based both on attaining target heart rates and on reaching maximum perceived effort. These efforts are for developing an athlete’s VO2 max., the maximal amount of oxygen that can be used during exercise as well as for the development of sustained power.

·        The second type of zone 5 intervals are anaerobic, short-duration efforts, usually between five and thirty seconds and also involve maximum perceived efforts, but usually are not long enough in duration for  the athlete to achieve  a zone five target  heart rate during effort. These efforts are for sprint –type workouts.

·        The third type of zone five efforts are for developing high anaerobic power                                    and usually last for duration of thirty seconds to two minutes.

Estimating Your Lactate Threshold.

Ideally, you should train in such a manner, that your threshold is as high as possible. The reason for this is, that as your threshold increases with training, you will accumulate less lactic acid at a given workload. This means, that you can ride longer and at a higher intensity before becoming fatigued. For training purposes, a reasonable estimate of your threshold can be made from Heart Rate response during a standardized performance test. The best way to estimate an athlete‘s threshold is the subject of continuing debate. However a reasonable estimate can be determined in the following manner: determine or estimate your Maximal Heart Rate and then calculate the five training zones. Once the these have been calculated, they need to be adjusted up or down, depending on where your estimated threshold falls, when compared to the calculated zone four. Generally, zone four (83% – 91% of Maximal Heart Rate) corresponds to approximately eighty to ninety percent of an athlete‘s threshold. This is only a guideline; many athletes have thresholds, which fall outside these approximations. Reasonable estimations of an athlete‘s threshold can be obtained from long-duration, stady-state efforts ( Time Trials ). Generally, most cyclists will perform at an effort equal to or just above threshold during a time trial. Usually, the athlete‘s Average Heart Rate during this effort can be taken as an approximation of his/her threshold.

 

If this estimated threshold is less than the lower end of zone four( calculated ), then the zone may be too high and  should  be adjusted downward. However, if this estimated threshold is greater, then the lower end of the zone four ( calculated ), then the zone  may be too low and should be adjusted upwards.

 

Obviously, your current training state will have a significant impact on the estimation of your threshold, as well as on subsequent determination of your training zones, either through the use of field or laboratory testing. This testing should be doneat least three or four times a year. Ideally, this can be done at the beginning and end of each training cycle  where the appropriate energy systems are being addressed.

 

Although, there are more sophisticated , accurate and expensive methods for determining Lactate Threshold, this  method is simple, inexpensive and can be repeated easily every few weeks to help you document a training response, or lack of one!