Staying within your Zones!

Training for a triathlon requires balance. While we aim to conquer all three disciplines, it’s crucial not to push ourselves too far. To ensure success, we must stay within our own limits and effort zones.

Let’s talk about the running portion of training. If I provide you with a workout like this:

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,

you might be confused about what this means for you. To clarify, take a look at the chart below to determine your threshold pace in zone 1, the recovery zone, where you should jog peacefully.

Running Pace Zones

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

Joe Friel method, 7 HR zones based on LT

In The Triathlete’s Training Bible Joe Friel defines seven training zones which limits are calculated in percentage of athlete’s LTHR, separately 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 Key to Endurance Cycling: Power at Lactate Threshold

When it comes to endurance cycling, there is one key factor that determines performance: power at lactate threshold (LT). This metric combines VO2max, the sustainability of a given percentage of VO2max, and cycling efficiency. That’s why it makes more sense to define training zones based on an athlete’s threshold power, rather than power at VO2max.

However, the number of training zones to define is somewhat arbitrary. This is because the physiological responses to exercise exist on a continuum, with one intensity domain blending into the next. So, a compromise must be made between defining more zones to accurately reflect this fact, and defining fewer zones for simplicity’s sake.

In our system, we have determined that seven zones are the minimum needed to represent the full range of physiological responses and effectively describe the various types of training required for competitive cycling. Each zone corresponds to specific physiological adaptations that can be 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.

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.