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Training Zones Explained
A byproduct of the exercise process is lactic
acid. At slower paces, your body is easily able to rid itself
of this fatigue producing acid. This level of intensity
is commonly referred to "aerobic" or "light breathing."
As pace increases, so does your body's production of lactic
acid. Lactate levels being to increase in the blood, causing
fatigue. Breathing becomes labored and so this level of
intensity is referred to "anaerobic." Eventually a point
is reached where lactic acid is produced at exactly the
same rate as your body is able to dispose of it. When measured
by your heart rate at this level of exertion, this point
is called your Lactate Threshold Heart Rate (LTHR). If you
continue to increase your exertion above this point, lactic
acid will begin to accumulate and will eventually cause
you to fatigue, slow down, or stop. By exposing our bodies
to increasing amounts of lactate, we train our ability to
process this acid and to resist its fatiguing effects. Pace
at all levels of effort is increased and we get faster.
Thus LTHR provides us with a convenient measure of intensity.
Now think of your body as a car with an engine
and a tachometer to measure its Rpm's. This gauge is numbered
from Zone 1 to Zone 5, with the red line beginning at 5
and extending to what we will call 5c.
Zone 1 - Recovery: This is the zone most
commonly used during recovery between intervals, or on easy
"recovery" days. Intensity is well below LTHR, and your
engine is basically idling.
Zone 2 - Extensive Endurance: This intensity
is most commonly referred to as conversational effort. Because
endurance is most effectively developed and maintained by
training in this zone, most long endurance training sessions
are done within Zone 2. Exercise in Zone 2 is measured in
hours. You are now on the freeway in 5th gear, turning 2800-3000
rpms and going about 75mph, making the long drive to Vegas.
Zone 3 - Intensive Endurance: Because
it is neither aerobic (Zones 1 and 2) nor anaerobic (Zones
4-5c), this intensity does not effectively train either
energy system. With the exception of early base training,
if you find yourself in Zone 3, its is more efficient either
move down Zone 2 or up to Zone 4-5a.
Zone 4-5a - Threshold: In this zone,
your body is at its maximally aerobic state. That is, this
is the fastest you can go and not be anaerobic. Because
you are still aerobic, to a degree, you can maintain this
pace for several minutes, thus exposing your body to high
levels of lactate and maximizing the adaptive response.
The needle on your tach is just to the left or to the right
of redline.
Zone 5b - Anaerobic Endurance: Training
in this zone increases the body's tolerance of high levels
of lactate. Because you can only maintain this effort for
a few minutes, intervals are the most common Zone 5b workout.
During interval training, intensity is maintained for a
few minutes in Zone 5b, triggering an adaptive response.
We then rest, allow the body time to flush out the lactate,
and then repeat the exposure.
Zone 5c - Power: These are extremely
short, maximum effort bursts of intensity. Their value to
the multisport athlete is limited, with the exception of
those severely lacking in force and power.
(Source: "Triathlete's Training Bible," by Joe
Friel.)
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