#2) TRAINING ZONES (Endurance)
“Don't just guess your training intensity. Let training zones be your guide, ensuring you train at the right level for maximum efficiency and progress.” - Unknown
PRECISION TRAINING
Monitoring your training intensity and volume during endurance activities is crucial. We can effectively achieve this using heart rate, pace (for running or walking), and power outputs (for biking and now running). Heart rate and GPS monitors are popular tools for evaluating your effort level and enabling you to manage your training load. Depending on your fitness level and goals, incorporating specific intensity and energy zones into your regimen is essential for successful adaptation. These zones are designed to establish criteria for your workouts.
The most effective parameter for determining relative intensity in endurance (e.g., cardio) training is the heart rate at the anaerobic (AT) and aerobic (AeT) thresholds. By using the threshold heart rates (&/or power) as the anchor, your zones will more accurately reflect your ideal intensity levels. Refer to the fitness assessment section for more information on how to determine your personal zones, or visit the lab for a comprehensive test.
Once you've started using your zones to monitor and assess your training, you can integrate them into some of the "smarter" training plans that offer a systematic approach, enabling you to optimize your workouts and daily planning.
How to identify and navigate your zones
See Know Your Zones video below…
Zones and Optimizing Training Effect
Optimizing your training results often requires walking a thin red line between training long &/or hard enough while ensuring that you have the ability to cope and adapt to the training stimulus. Training smarter has long been the tagline to walking that line. The key components to this concept of “smarter” training often include adding a more systematic (structured) approach to planning that incorporates using individualized training parameters or “zones” as intensity guidelines.
The following training principles and concepts help us to understand why and how the periodization models and zone training guidelines work to improve our training effect. Check out the following Lab Notes which outline how zones can be instrumental to optimizing your individual training effect…
For a deeper dive into zone training and a closer look at each of training domains check out the Lab Notes below…
Warnings and Disclosure
WARNING: Any or all of these exercise recommendations should not be continued or attempted if you experience any discomfort, pain or dizziness. If you have a history of back pain, high blood pressure or other injuries you should seek medical and then expert advice from a trained fitness professional.
Related Posts:
Discussion on Zone 2 Targeting for athletes (Gordo, Peter, Olav, & Iñigo)
The Importance of Knowing (and sticking to!) your Training Zones (Alan Couzens)
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