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.
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.
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.
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.
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.
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.
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!