Training for a triathlon demands a delicate balance. While striving to excel in all three disciplines, it is essential to avoid overexertion. Success hinges on recognizing and respecting our individual limits and exertion thresholds.

Let’s delve into the running segment of the training. For example, consider the following workout:
4 sets of 8 minutes at a tempo pace of 5 minutes, with a 30-second walk and a 2-minute 30-second jog in between.

This may seem perplexing at first. To clarify, refer to the chart below to identify your threshold pace in zone 1 – the recovery zone where you should jog at a gentle pace.

Running Pace Zones

Many running pace zones can be calculated using your threshold pace value or the results of a running test.

For instance, according to the Joe Friel method outlined in “The Triathlete’s Training Bible,” seven HR zones based on LT (Lactate Threshold) can be established. Friel defines seven training zones with limits calculated as a percentage of the athlete’s LTHR (Lactate Threshold Heart Rate), individually for running and cycling:

Zones

Data source: http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html

Cycling Power Zones – Andy Coggan (6)

The cornerstone of endurance cycling lies in understanding power at lactate threshold (LT). This crucial metric combines VO2max, the sustainability of a given percentage of VO2max, and cycling efficiency. Therefore, defining training zones based on an athlete’s threshold power, rather than power at VO2max, is a more sensible approach.

Nevertheless, the determination of the number of training zones is somewhat arbitrary due to the continuous nature of physiological responses to exercise, with one intensity domain seamlessly merging into the next. Therefore, a balance needs to be struck between defining more zones to accurately represent this reality and defining fewer zones for simplicity’s sake.

In our system, we have identified that a minimum of seven zones is necessary to encompass the full spectrum of physiological responses and effectively outline the various types of training essential for competitive cycling. Each zone corresponds to distinct physiological adaptations expected from training.

Keep in mind that these adaptations may vary based on factors such as initial fitness, workout duration, rest intervals, and more. Check out the tables below for a detailed breakdown of each zone and the expected adaptations.

Get ready to take your cycling performance to new heights with our scientifically-backed training system.

Power zones described in “Racing and Training with a Power Meter”’

Now that you have a grasp of the zones, it is important to pay close attention when your coach requests specific efforts. If you are unsure, don’t hesitate to ask for clarification. Our team is here to assist you.

FOR MORE INFORMATION… DON’T HESITATE TO CONTACT US.

Sources:

1. Coggan, A & Allen, J. (2016). Racing and Training with a Power Meter. VeloPress.

2. Vella, C., Wehrlin JP., Roseguini BT., et al. (2015). Effect of Training Zones on Performance and Physiological Responses in Well-Trained Cyclists. International Journal of Sports Physiology and Performance, 10(6), pp. 745–751.

3. Widman, B & Laursen, PB (2017). How to Design a Training Plan for Cyclists. SKORA Running Co. Retrieved from http://skorarunning.com/how-to-design-a-training-plan- for-cyclists/

4. ACSM (2018). Guidelines for Exercise Testing and Prescription. American College of Sports Medicine, 10th Edition. Wolters Kluwer.

5. Gaskill, S., et al. (2017). ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals (4th ed). Human Kinetics.

6. NSCA (2015). Essentials of Personal Training, 2nd ed. Human Kinetics.

7. ACE (2018). ACE IFT Model: The Science of Exercise for Fitness Professionals and Health Coaches. American Council on Exercise. Retrieved from https://www.acefitness.org/education-and-resources/professional/exercise-science/ift-model.aspx

8. NSCA (2012). Exercise Technique Manual for Resistance Training, 2nd ed. Human Kinetics.