In The Zone
Posted by Dave Johnson on February 11th 2008 in Training Information, Team CommunicationIn The Zone
By Yuriy Gusev
Executive Director
Central Cross Country Ski Association
First published in Cross Country Skier, October 2007
Reprinted by permission
As you increased the intensity (workload) during your exercise or workout, your body responds differently at the various levels of exercise. Your body using aerobic energy sources at the lower intensity levels and anaerobic energy sources at the upper levels of intensity. These are different physiological “Zones” of your metabolism and are mostly driven by your heart and lung’s ability to provide sufficient oxygen to you body.
ZONE 1 Easy aerobic endurance and over distance
>> Intensity level: 65% maxVO2 or 70% maxHR
>> Lactate: 2mmol and lower
In this zone your body is using completely aerobic energy sources. Your heart and lungs easily provide the needed oxygen for your activity. The training is this zone is low intensity and is used for easy distance and recovery sessions. Most athletes train too hard to recover on their “easy” days. By monitoring speed, HR or power output and staying within this training zone, athletes will be able to recover while they build their aerobic foundation. For endurance athletes we recommend that about 70 to 90 percent of training time be spent in this training zone, with some as short recovery training and the reminder as easy distance training.
ZONE 2 General endurance
>> Intensity level: 75% maxVO2 or 80% maxHR
>> Lactate: 2-3mmol
As you increase intensity in this zone your body increases the amount of anaerobic energy needed. Your heart and lungs are more challenged to meet the oxygen demands. You can maintain this level for a long time before becoming fatigued. Some scientists call this zone “No-Training Zone”. Surprisingly, most recreational athletes and many serious athletes tend to do most of their training in this zone. By doing so, they are violating many of the principals of training in this zone, including overload (easier than competitive intensity), specificity (becoming efficient at a speed or intensity below that required for performance), and recovery (working too hard to recover). “No-Training Zone” does not mean that you can never do any training at this intensity. Rather, it means that time spent in this zone will be less productive. For individuals interested in general fitness and health, Zone 2 is an appropriate intensity as it provides general benefits to all energy systems. However, athletes need to be more focused to improve specific energy fitness and should spend little time in this zone.
ZONE 3 Threshold and endurance speed
>> Intensity level: 85% maxVO2 or 90% maxHR
>> Lactate: 3.5-5mmol
Consistent 1 hour race pace. Tempo workouts of 45 to 60 min are very effective in this level. Fast and comfortable feeling should accommodate workouts in this level. Some scientists call this level Performance Threshold. For shorter events, training in the upper part of this level is an effective way to improve and shift the lactate curve to the right. Training for marathons may involve workouts in the lower part of this level.
ZONE 4 Endurance race pace and Max VO2
>> Intensity level: 95% maxVO2 or 95% maxHR
>> Lactate: 5-10mmol
In this zone your body is heavily relying on anaerobic energy sources. You will rapidly build an oxygen debt. You will not be able to maintain this level of exertion for long periods of time. Zone 3 is fundamental to improve performance. This intensity provides an overload specific to the energy demands of the activity while maintaining technique and form. As the athlete repeats multiple intervals within this zone, the appropriate energy systems are improved. For endurance race pace, intervals of 6 to 10 min in the lower part of this level (consistent 6 to 15 kilometer race pace) and for Max VO2 development, intervals of 2 to 6 minutes in the upper end of this level (race pace for 1 to 5 kilometer) with active recovery (3-5 minutes) work well. Zone 3 intervals should be continued until the target speed, HR or power output can no longer be maintained. We recommend that only 10 to 30 percent of training time be spent at this intensity.
ZONE 5 Speed
>> Intensity level: 100%
>> Lactate: 8mmol and higher
This is your highest intensity level – based on your VO2 and heart rate measured during the test. Effort in this zone will be of a very short duration. A small amount of training to improve power and maximal speed can utilize very hard, short intervals. Intervals in this zone do not need to be controlled by speed, HR or
power output. Rather, they are maximal efforts of 5 to 15 seconds. After each interval, athletes should be given a long rest period, 2 to 3 minutes. This training is done after both the aerobic and sport-specific foundations are well established. Intervals in this zone are always performed with maximal effort. Endurance athletes will spend less than 1 percent of total training time in this zone.
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Central Cross Country Ski Association (CXC Skiing)
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