Tap box to see details on each subject.
I have written these Training Zones on how I see it. To use with my clients.
Muscles use Oxygen to create available energy through aerobic energy replenishment. With increased energy demand, breathing rate increases to accommodate the need for oxygen.
Zone 1 (Rest, Recovery, and Preparation)
You can breathe comfortably.
Your Muscle is at a low energy demand with light Activity.
This is when you rebuild and restore your body.
Dynamic stretching and some joint stability work can be found here.
All your training sessions start and finish in this zone.
Zone 2 (Form Endurance)
You can hold a Conversation.
Your Muscle is at a moderate energy demand with moderate Activity
Zone 2 is where a lot of our training is completed (does not mean most important).
You are breathing a little more than at rest to help supply oxygen to the working muscle, but you can still hold a decent conversation.
The focus should be on establishing and Holding good Form for longer periods and practicing fueling while blood is still well distributed throughout the body.
Zone 2 is a main focus in a Preparation Block. The Athlete is getting used to the movement before adding more intensity.
Zone 3 (Form Threshold)
You are Gasping for air after speaking two sentences.
Your Muscle is at a Somewhat High Energy Demand with Somewhat Hard Activity
(Without intention this is probably where a lot of people end up training, especially when they first starting out)
Zone 3 is at your upper limits of Holding good Form and being able to speak coherently…
To support the need for increased oxygen required at the working muscle, breathing is increased and blood is diverted away from where it is less needed.
As you can imagine, absorbing food can start to become more difficult.
Again, the focus should be on Holding good Form and practicing fueling in a more compromised state.
Recovery between Zone 3 intervals should allow for Zone 1 or 2 breathing and restoration of some energy.
Zone 3 plays a role in the Build Blocks adding further intensity and Peak Blocks maintaining intensity approaching the goal event day
Zone 4 (Aerobic Threshold)
Speaking is Difficult.
Your muscle is at a Very High Energy Demand with Very Hard Activity
Zone 4 can be held for a maximum of 4 minutes, but attempting good Form is still a must.
The aerobic energy replenishment cannot keep up with the energy demand.
Another system has stepped up its work for more immediate energy replenishment without oxygen (at a huge cost).
This system is a lot less efficient, and your energy supply can be burnt through rapidly.
Recovery between the Zone 4 intervals should allow for returning to Zone 1 breathing and restoration of some energy, which may take a moment.
You will likely not use Zone 4 in racing, but the result of this training leads to improved Aerobic Infrastructure which in turn leads to improved work at Zone 2 and Zone 3.
Zone 4 plays a role in the Build Blocks adding further intensity and Peak Blocks maintaining intensity approaching the goal event day.
Zone 5 (Power Threshold)
Intervals are too short for Speaking.
Your muscle is at Maximal Energy Demand with Maximal Activity
Zone 5 can be held a maximum 30 to 60 seconds, but attempting good form is still a must
Intervals may be too short for aerobic energy replenishment to the active muscle during the interval.
Even the more immediate energy replenishment without oxygen (as seen in Zone 4) may not be able to help.
The muscle has to rely on the energy that was already in the muscle readily available.
You may notice an increase of breathing intensity towards the end of the interval.
Similar to Zone 4, Recovery between Zone 5 intervals should allow for return to Zone 1 breathing and restoration of some energy, which may take a moment.
Similar to Zone 4, you will likely not use Zone 5 in racing, but the result of this training leads to improved Power Infrastructure which in turn leads to improved work in Zone 2 and Zone 3
Zone 5 training is not part of the Aerobic (Zones 1 through 4) construction of the Training Blocks. It is more on the Neurological side. Think of a Weights Room session…
- 60-second interval is like 12 to 15 Rep Max
- 45-second interval is like 8 to 10 Rep Max
- 30-second interval is like 4 to 6 Rep Max