The Basics of Heart-Rate Training Zones

In cycling, a typical Z3 ride will last around 1 to 1 1/2 hours in duration. Fast group rides or fast moving pacelines usually fall into Zone 3, but many times they exceed Z3 yet don't provide sufficient workload to stress your lactate threshold (LT).

The primary energy source in Zone 3 remains fats, but those limited glycogen stores are now being tapped to provide adequate energy. Many coaches prescribe back-to-back days of Z3 training depending on the athlete's ability to recover for this type of workout intensity.

Threshold (Z4)

Commonly referred to a lactate threshold (LT) or anaerobic threshold (AT). Although there's a range, when you do Z4 workouts you want to be very close to your actual threshold. As you get stronger, faster, and fitter, you'll raise your threshold.

This zone is hard; conversation is in one- or two-word sentences. You'll be breathing hard and be on the edge of suffering. This is still an aerobic activity but, as the name implies, you're on the edge.

Expect to do 20 to 25 percent of your training in this zone. Typically you'll do these efforts individually. You can go out with other guys, but these are normally precisely prescribed efforts (i.e. for a cyclist, 15 min x 3 reps, 2 sets, 3 minutes' rest between reps, 6 minutes' rest between sets). Even if the others do the same efforts, you'll all cover different distances.

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Don't expect to see any of these workouts during base-building periods. This doesn't mean you can't do them, but the structured Z4 training isn't usually prescribed during base building.

Typically you'll see either flat or hill intervals prescribed. Flat intervals should be on generally flat to slightly rising terrain or into a slight headwind. Hill intervals can also be called "hill repeats." For cyclists, find a hill that has 3 to 4 percent grade that you can climb for 8 to 10 minutes. You should be able to start and finish the interval prior to the top of the climb while producing the same power or perceived power throughout.

A typical session would be 10- to 20-minute intervals followed by 2 to 5 minutes' rest. Do two of these, and then take a 5- to 10-minute rest followed by another set of two intervals.

Recovery from each interval is only partial, not complete. Rest periods for intervals vary widely and are usually dependent on the type of racing and goals you've established. If you aren't feeling well, don't do any Z4/Z5 work and drop to Z2 or Z1, or check out the latest video and get a good night's sleep.

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Remember that Z4 intervals are an aerobic event. If you can't complete the interval, you either started out too fast and put yourself into lactate acid debt—or your assumed LT/AT is too high, or you're dehydrated, or you didn't get enough sleep, or any number of factors.

You'll have to make an educated guess and make appropriate adjustments. If you have a 10-minute interval scheduled, then it should take about 1 to 1 1/2 minutes to get into the zone, hold it for the remaining time and it's done.

Recovery starts immediately when you complete the intensity. Usually you can just shift from the 53 chainring to the 39 and spin.

By increasing your power at threshold, you'll be able to stay aerobic in situations where previously you would have been forced into a full sprint.

Note: There is a "No-Man's Land" between Z3 and Z4. Training in this area has been found to not be beneficial for either the aerobic requirements of Z3 or the LT/AT training in Z4. You'll probably also find this to be the area you train in most. Avoid this area like the plague.

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Max efforts (Z5)

These are sprint or max-effort-type workouts. Suffice it to know that these will hurt—a lot. The good news is that you will only be doing about 1 to 2 percent of your training here. Z5 workouts are typically divided into two areas: sprints and VO2 Max efforts. Some coaches have divided Z5 into additional areas, but I'm not going to address those.

Sprints: Short duration (15 to 30 seconds), all-out efforts, generally on slightly downhill terrain or with a tailwind. There will probably be some of these on uphill terrain since many road races end with an uphill sprint. Rest period after a sprint is around five minutes. You'll probably feel ready for the next sprint in less than 5 minutes, but physiologically you need the recovery time.

Only do as many sprints in a workout as you can maintain form or as prescribed.

Sprint technique: Be at or near Z4 when starting the sprint. A measured-distance course is best so you don't have to look at your watch.

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VO2Max: Longer duration (2 to 5 minutes), all-out efforts. After 4 or 5 of these, even with 5 to 10 minutes' rest, you may not be ready for the next one, so take some extra time to recover. You want your entire energy system recharged so you can give a 100 percent effort on every attack.

These efforts increase your anaerobic power and develop the athlete's VO2 max, the maximal amount of oxygen that can be used during exercise for the development of sustained power.

Rest

The most important component of any training program. You only get stronger on rest days. Remember this. The best riders go hard when they have to and easy as much as possible. It is not a sin to take a day off. If you have a complete off-the-bike-day, don't do anything more strenuous than walking at a leisurely pace.

Rest, recovery, and recuperation are three of the most important and usually most overlooked parts of a training program.

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