Training with zones is a fundamental concept for endurance athletes seeking to optimize performance and ensure appropriate workout intensity. Instead of relying solely on subjective feelings (Rate of Perceived Exertion - RPE), using objective metrics like Heart Rate (HR) or Power Output (especially for cycling) allows for more precise, repeatable, and effective training. Zones help structure workouts to target specific physiological systems (aerobic base, lactate threshold, VO2 max), leading to more predictable adaptations and reducing the risk of overtraining or undertraining.
To use training zones effectively, you first need to establish your individual thresholds and maximums. Common methods include:
Recommendation: For cycling, FTP-based power zones are most accurate. For running, LTHR or Threshold Pace zones are effective. For swimming, Threshold Pace (CSS) is common. Max HR zones can be used but are less precise than LTHR-based zones. Always perform field tests when well-rested and follow established protocols.
Different coaches and platforms use slightly different zone models. Here are common examples, often anchored to LTHR or FTP:
| Zone (5-Level) | % of LTHR | % of FTP | Description / Purpose |
|---|---|---|---|
| 1. Active Recovery | < 81-85% | < 55% | Very light effort, promotes blood flow, minimal stress. |
| 2. Endurance | 85-89% | 56-75% | Conversational pace, builds aerobic base, improves fat utilization. Bulk of training volume. |
| 3. Tempo | 90-94% | 76-90% | "Comfortably hard," sustained effort. Improves efficiency at race pace, moderate stress. |
| 4. Lactate Threshold | 95-105% | 91-105% | Hard effort, improves ability to sustain race pace. Key zone for performance gains. Requires recovery. |
| 5. VO2 Max | > 106% | 106-120%+ | Very hard, short intervals. Increases maximal oxygen uptake and top-end speed. High stress. |
Note: Zone percentages can vary slightly between different models (e.g., Coggan's Power Zones, Friel's HR Zones). This is a common representation.
A 7-zone model often subdivides the lower and upper ends (e.g., splitting Zone 4 into Threshold and Supra-Threshold, Zone 5 into VO2 Max and Anaerobic Capacity) for more granular control, particularly with power-based training.
Understanding and utilizing training zones transforms training from guesswork into a targeted process. By establishing accurate zones through testing and applying them consistently using HR, power, or pace, you can train smarter, achieve better results, and more effectively manage intensity and recovery. It's a cornerstone of structured endurance training for athletes of all levels.