Understanding Training Zones
It’s hard not to train without talking about Training Zones. Training Zones allows you to know how ‘hard’ or ‘easy’ to train. Although the concept is relatively straight forward, there are often more questions than answers when learning about them.
This Webinar walks you through your Training Zones to help you apply them to your own training including what are they, how to know your zones, HR vs. Power, and coaching insights.
Here are the questions I’m often asked.
View the presentation (right) where I got through all this information and help apply into your own training.
What are Training Zones?
There are usually 5 Heart Rate (HR) Training Zones and 7 Power Training Zones and the zones are based off a threshold and are percent of that number. For example, 55% of power represents your Zone 1 or Recovery. There are many variations of Zones - my preference is Coggan’s Zones that base HR off of Threshold and power off of FTP.
Each Zone has a name and purpose associated with it - see below for description.
The reason why I use Coggan is that it bases it’s zones off of YOUR threshold numbers and not a prediction of your age or some equation. If your threshold heart rate is 170, then that is what it is and you can train based on a percent of that number. Same goes for your FTP. It is what it is.
How do you determine your Threshold Numbers?
You test - threshold is based on what you can SUSTAIN for a specific amount of time. It’s not a sprint with a breather followed by a hill climb. It’s steady all out sustained effort. The gold standard is one hour but there are some good tests that do 20-minute effort and another that is an 8-minute effort (CTS Field Test). Another great way to see these numbers come to life is a race because then you see what you can hold. There are some advantages and disadvantages to that as well but it can often verify your estimates and tests. For example, I had a client do an indoor 20-min FTP test (which I use also to determine HR threshold) and he had a threshold heart rate (THR) of something like 155. Then he did a ride with some friends and reported back that he went harder than he ever had. He held his heart at 165 for over an hour - well guess what? We found his new THR!
How do I use training zones?
Assuming you have determined your HR and Power threshold and know your zones, then you can apply these zones into your training. (Caution: if your numbers are not accurate, then you will be training too hard or too easy). Aforementioned, each zone has a name and purpose. I won’t go into too much detail but here’s how you can apply it.
Zone 1 is great after a hard, hard race or workout. Staying diligent not too go above the assigned efforts is key.
Zone 2 is aerobic and will help build your base for bigger training and volume. Again staying in the designated efforts is important. This is a good time to work on your cadence and form on the bike.
Zone 3 is aerobic but requires a bit more effort and great for getting stronger for longer endurance rides. Building up to 2-3 hours of Zone 3 (and much more for BWR type of rides) is key to pacing and sustained work.
Zone 4 is your threshold and key to improving your speed and improving your FTP. Ensure you have done a proper base training. Training in this zone is important for keeping up with friends, racing, and stronger hill climbing.
Zone 5 is getting up there with your aerobic limit and very intense training. Best to have a power meter for these efforts since they are short and HR lags behind effort. These are key for punchy efforts, XC races and improving your top end.
Zone 6 & 7 are efforts below 2 minutes in length and turn you inside out. Done when rested and very, very intense.
Most of your work will be in Zone 2 & 3 with purposeful training in Zone 4 and 5 depending on what you are training for. Zone 6 & 7 are not for everyone and will depend on your training goals.
Coaching Insights
Know your numbers - either upload your workout to your head unit (which will keep you in the proper zones) or have it taped to your handle bars. Don’t try to memorize them - too hard to think when you are working that hard. Overtime, you will know the numbers; but even myself, I know my HR numbers but power numbers not so much.
If you train outside only - get really good at selecting your routes, your hills, your flats. You will learn with time so don’t be discouraged. See it as a fun opportunity to explore and tackle some hills and areas that normally make your shudder.
Fit makes you fit and strong. Training with Zones will make you strong and fast but necessarily the fastest. Don’t overlook the importance of proper nutrition as well as bike handling skills. Walking down a hill is much slower than riding.
Strength training and cross training are also great ways to improve your fitness - cross training (e.g. running or swimming) works your cardiovascular system while giving your biking legs a bit of break. Strength training works your strength, core, and upper body all which are important to being a stronger rider (and can also work your cardiovascular system).
Go hard when it’s time to go hard, go easy when it’s time to chill.