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Do you agree with these zones?(4 posts)

Do you agree with these zones?Sprint-Nick
Jun 25, 2003 4:16 AM

With so much training going around I'm just curious who agrees with these zones as they seem to be higher than a lot of other material out there.

The main endurance zone is Z2... 40-45 beats under HRmax.


Zone Power Output Heart Rate Intensity
(% of MAP) (based on HRmax)

Recovery Up to 40 40 - 60 b/min below HRmax Recovery
1 40 - 55 45 - 50 b/min below HRmax Endurance
2 50 - 65 40 - 45 b/min below HRmax Endurance
3 60 - 70 30 - 40 b/min below HRmax Endurance
4 65 - 75 25 - 30 b/min below HRmax Intensive
5 70 - 85 15 - 25 b/min below HRmax Intensive
6 80 - 110 0 - 15 b/min below HRmax Maximal
7 110 - 150 0 - 15 b/min below HRmax Maximal

Why are some of the zones non-discrete?

Generally, when riding outdoors power fluctuates, due to a variety of conditions such as gradient, cornering, traffic, and intensity. Because power can drop rapidly, average power can be distorted, and can sometimes not seem representative of what you were doing during training. For that reason the zones were overlapped. Furthermore, by examining your training sessions in the power zone histogram function in the Link software you can see where you were putting the majority of your effort, and how mean average can differ from modal average power. The non-discrete zones also reflect that physiologically, 'zones' are non-discrete and are in continuum.

How do the Zones help you?
As with any previous training system, such as heart rate, each zone is specifically aimed at various physiological criteria.

Recovery Zone: This zone is designed to be a very light workload, such that it causes no significant adaptations, and also limits the cyclist to an easy session, thus preventing a build up of fatigue, or to help in the return after being ill/injured.

Zones 1-3: These zones are primarily designed to help with endurance, allowing high volume, low intensity work to be completed. Zone 2 forms the 'core' of an endurance cyclist's training programme. At the lower zone, fat is the predominant fuel source, with carbohydrate usage increasing as intensity increases.

Zone 4-5: These zones are increasing in intensity, and somewhat-to-very fatiguing. Time trials, and solo/small group 'breaks' in road races are at this level. Lactate levels are just below to above 'threshold', and carbohydrates are the main energy supply.

Zone 6-7: These zones are maximal, and accordingly, rely solely on carbohydrate as the fuel supply. Before attempting training in these zones, the rider must be fully recovered and mentally 'up' for it. At this intensity, the rider is bridging a small gap, or climbing a moderate hill (for example, one that takes up to five minutes) at maximal effort. Physiologically, you're at VO2 max or above.

Benefits and characteristics of each training zone:

Power Zone
(percent of MAP) Workout classification / Event Type Physiological adaptations / training benefits
Zone 0 Recovery
Suitable to use post illness

Zone 1

Road racing
Weight loss
Suitable to use post illness
Combine with skill/technique
Increased capillarisation

Zone 2
Road racing
Track endurance
Weight loss
Increased economy
Development of fast twitch to slow twitch muscle fibres
Increased oxidative enzymes

Zone 3
High intensity endurance
Road racing
Track endurance
Development of fast twitch to slow twitch muscle fibres
Increased lactate threshold
Increased oxidative / glycolytic enzymes
Increased VO2 max

Zone 4
Suitable for indoor workouts
Development of fast twitch to slow twitch muscle fibres
Increased lactate threshold
Not if you leave out the ozone. That's where I ride. nmdzrider
Jun 25, 2003 4:28 AM
A little highMR_GRUMPY
Jun 25, 2003 6:40 AM
You have your main endurance zone 2 as 40-45 beats below your max. Mine is about 45-55 below my max. Everybody is a little different
re: Do you agree with these zones?James OCLV
Jun 25, 2003 7:03 AM
I'd be suspicious of any zones that are based off of Max HR. To get the most out of zone training, you should base your zones off of LT (both power and HR). LT is the point that YOU go anaerobic - I work with several athelets who have similar suposed Max HR's (if it's even possible to truly find this number) and very different LT's. If I tell them both to work out at the same % of max HR, one of them could be deeply anaerobic while the other is just at threshold. If I tell them to both work out at the same % of LT, they will both experience the same phisiological benefits from the workout.