TRAINING ZONES

Understand the purpose of various workout intensities.

Understanding the target intensity of your workouts is critical to your success as an endurance athlete. There are various benefits to each intensity zone, and applying them in the correct dosages will lead to fitness breakthroughs. Our training programs are designed by world-class pros to address this exact issue, to give you the right workouts at the right time.

Recovery

Recovery

This zone includes undemanding activities such as walks, easy runs, and calm biking sessions. Virtually no muscle strain is involved.

Spending time in this zone assists in improving blood flow, aiding in the recovery of overworked, pained, or aching muscles. It also provides a break for neurological and hormonal system regeneration.

At a recovery intensity, a vast majority of the energy burned will come from fat.

Aerobic

Aerobic

In this zone, an athlete can hold the effort for many hours, assuming they fuel well. Your breathing will be controlled and you can have a conversation without straining.

Spending time in this zone will develop an athlete's aerobic capacity, or, the ability to deliver and utilize oxygen in the working muscles. This is considered by most professionals to be the foundation of endurance fitness.

For beginners or those who have not developed their aerobic system with a high volume of aerobic training, muscle strain in this zone will be minimal. For very fit athletes with high aerobic capacity, exercising at the top of this zone can be taxing on muscles.

At this intensity, oxygen will be readily available to the muscles as they work. 50-80% of total energy used will come from fat rather than carbohydrates. Lactate levels will remain low in the bloodstream.

This zone is also known as zone 1 or 2 of a 5-zone model, or zone 1 of a 3-zone model.

In this zone, an athlete can hold the effort for many hours, assuming they fuel well. Breathing will be controlled and the athlete can have a conversation without straining.

Spending time in this zone will develop an athlete's aerobic capacity, or, the ability to deliver and utilize oxygen in the working muscles. This is considered by most professionals to be the foundation of endurance fitness.

For beginners or those who have not developed their aerobic system with a high volume of aerobic training, muscle strain in this zone will be minimal. For very fit athletes with high aerobic capacity, exercising at the top of this zone can be taxing on muscles.

At this intensity, oxygen will be readily available to the muscles as they work. 50-80% of total energy used will come from fat rather than carbohydrates. Lactate levels will remain low in the bloodstream.

This zone is also known as zone 1 or 2 of a 5-zone model, or zone 1 of a 3-zone model.

Aerobic Threshold

Aerobic Threshold

The aerobic threshold is here, at the top of the aerobic zone. This is the maximum effort one can maintain for hours while breathing remains calm.

Mixed

Mixed

At this intensity, a mix of aerobic and anaerobic processes are at play. Breathing starts to become labored. One can hold the low end of this zone for a few hours in a race. The top of the mixed zone can only be held for about 30 minutes for most people.

Spending time in this zone develops the body's ability to maximize all sources of fuel (fat and carbohydrates) for a sustained effort.

While the effects of workouts in this zone are very valuable, many professionals caution against doing this more than 1-2 times per week. Too much exposure to this intensity can have negative effects on an athlete's aerobic system.

In this zone, muscles are using oxygen as fast as they can get it. 50-90% of total energy coming from carbohydrates rather than fats.

This is Zone 3 of a 5-zone model, or Zone 2 of a 3-zone model.

Anaerobic or Lactate Threshold

Anaerobic or Lactate Threshold

The anaerobic or lactate threshold is here, at the top of the mixed zone. It's the highest intensity one can maintain for about 30-45 minutes. When a coach recommends a "threshold" or "tempo" workout, they are referring to the top of this zone, but not over it.

Anaerobic

Anaerobic

In this zone, the effort can only be maintained for a few minutes at a time. Almost all energy burned will come from carbohydrates (glycogen), and lactate will begin to rise quickly as the body slowly fails to deliver enough oxygen to the working muscles. This intensity is often referred to as "V02 Max" because it is the intensity where breathing rate, breath volume, and oxygen use is completely maxed out.

Spending time in this zone increases the body's ability to handle high levels of lactate (a form of a partially burned sugar molecule), develops muscle power, and increases lung capacity.

Like the mixed zone, too much time spent in this zone can be detrimental to aerobic capacity, so many professionals caution against using this zone too often.

This is Zone 4 of a 5-zone model, or Zone 3 of a 3-zone model.

Alactic

Alactic

An all-out sprint that can only be maintained for 10-20 seconds.

Sprints in this zone can help develop power and neuromuscular efficiency.

This is Zone 5 of a 5-zone model.

Ready to apply these zones correctly to your fitness goals? Check out our professional training programs!