During class our coaches talk about specific training zones that you are developing based on the prescribed workout. But what does it all mean and how do you figure out your own training zones? There are many methods coaches use to determine each individuals training zones, ranging from VO2 max testing, Lactate Threshold testing, FTP testing, or recorded training data. No matter which method you choose your training zones are based on a percentage of the critical value the test determines, such as Lactate Threshold Heartrate, VO2 Max, or FTP. This explanation is not going to go into each testing method but instead explain what each zone means and whats going on in the body.
Each heading below has the zone number and name followed by the Lactate Threshold Heartrate(LTHR) percentage and the Functional Threshold Power(FTP) percentage for that zone.
ZONE 1: Active Recovery_(<68%LTHR) (<55% FTP)
Used for active recovery after races or between hard training days. These rides should be from 45-90 minutes in length and require very little concentration, cadence should be 90-110 rpms in an easy gear in order to keep the pressure of the legs. RPE is less than 2 and Lactate values are less that 2mmol/ml.
ZONE 2: Aerobic Endurance_(69-83%LTHR) (56-75% FTP)
Used for long endurance building rides using type 1 muscle fibers (slow twitch). This zone will help increase muscle mitochondrial density, increase muscle glycogen storage, and increase fat enzyme utilization. Riding in this zone should be done at a higher cadence 90-110 rpms and the RPE is around 2-4. Lactate for this zone remains below 2mmol/ml.
ZONE 3: Tempo_(84-94%LTHR) (75-90% FTP)
Tempo pace will also increase mitochondrial density, increase muscle glycogen storage and increase fat enzyme utilization, but if you train here all the time you may find decreased benefits due to excess fatigue. This zone is also known as the “Feel good zone” because most people settle into this zone when they ride. When doing a zone 2-3 ride, zone 3 should comprise 25% of the total ride and preferably near the end of the ride to conserve energy stores for day to day workouts. It is possible to do efforts from 30-180 minutes in this zone. This is typically a 4-6 on the RPE scale and lactate values stay in the 2-3mmol/ml range.
ZONE 4: Lactate Threshold_(95-100%LTHR) (91-105% FTP)
Otherwise know as low end threshold. No matter how fit you are, this is an effort that is very hard to maintain for more than one hour due to the high energy demands. Training or riding in this zone for specific workouts can increase your lactate threshold by increasing your efficiency and FTP. Riding in this zone for long amounts of time will also cause considerable fatigue. Intervals from 8-30 minutes in this zone are doable but hard and RPE is typically 6-7 and lactate is from 3-4mmol/ml.
ZONE 5: VO2_(100-105%LTHR) (105-120% FTP)
Otherwise known as high end threshold or VO2 max. This zone is used to increase max heartstroke volume, increase plasma volume, and increase muscle capillarization by training between 4-6mmol/ml of lactate for repeated 3-8min intervals. RPE for this training is 8-9.
ZONE 6: Anaerobic Capacity_(105%+LTHR) (120-150% FTP)
Used for anaerobic capacity intervals from 30-180 seconds these efforts recruit all muscle fiber types, and can help increase strength. Unfortunately it is hard to monitor these efforts with a heartrate monitor. A powermeter allows the rider to go as hard as needed but not so hard that the training can’t be completed. RPE is above 8+ and the Lactate is above 8mmol/ml.
ZONE 7: Maximal Efforts_(N/A to LTHR) (150%+ FTP)
Used for short bursts from 10-20 seconds this type of efforts helps neuromuscular power and the reproduction of ATP in the cells. RPE will start low and slowly build if doing repeated high power efforts. Lactate will depend on recovery time between each effort.
Overall, training zones are based on data from testing and help define physiological adaptations that occur during changes in exercise intensity. By understanding these physiological changes and where they occur coaches and individuals can design programs based on the physical demands of the sport or event.