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Being in the Zone A Refresher on Training Zones Reading through all the different methodology regarding heart rate training can be confusing. This article is a refresher on heart rate training and training zones. I have dedicated some time to understanding all the different methods that different coaches may use and I like the way Joe Friel[i] presents the training zones best. I will re-cap Joe’s methods and give a little of my own input. I hope you find this simple and easy to understand.
Zone 1 – This is considered
aerobic and a very easy effort. So easy, that you feel guilty.
Zone 2 – This is an easy effort but not quite as easy as Zone 1. This may be
twenty-five beats lower then LT.
Zone 3 – In this training zone you
are neither LT, nor aerobic. This zone should be used for longer
training sessions only, such as ˝ Ironman and Ironman training.
Zone 4–5a - This is a training zone
that is called LT, or lactate threshold. How do you know when you
are there? Well there are a number of tests you can do, but we’ll
try to make this as simple as possible. Swim test:
After a thorough warm-up, a 1,000 yard swim at a very hard effort
will give you your LT.
Bike test: Once again
after a thorough warm-up, ride an un-interrupted 10k - 10 mile bike course (no
stop signs or stop lights). When you are done check the ‘average
heart rate’ function, if your monitor has one. This will be your
biking LT. Run test:
After a through warm-up, run 30 minutes at a hard effort. After 10
minutes into your 20 minute session, hit your lap button on your
monitor. These last 20 minutes will be close to your running LT.
(This should be around 10 beats above your When to use Zone 4-5a: These are the workouts that are our ‘hard’ session during the week. The Master’s swim workout, the track workout, or the spin class – these are all LT workouts. Studies have shown that training at, or below, LT creates the greatest benefit as it allows the body to recover quicker then if we train above LT.
Zone 5b - This zone is still LT but it is above LT and it hurts like heck! It
could mean five to ten beats above LT. Too much training here leads
to over training according to Joe Friel. Zone 5c+ In this zone you are going all out for a very short period of time. According to Friel, this zone, in general, has limited benefit for the multisport athlete. The exception is those who are lacking the capacity to develop muscle mass or recruit fast twitch muscle fibers.[iii] When to use Zone 5: Seldom, but if you do, they are short fast explosions. The recovery time between these intervals may be long, and a few days will be needed after one of these sessions to help the body recover[iv]. Hopefully this information will help you find the right training zones and get your training off to the right start for next year. Of course both these workouts that are recommended are relative to your current state of physical fitness. These should not be done unless you have at least twelve weeks of base behind you. Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com.
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