Training Zones

by Joel A. de Bem
Learning
January 15, 2020August 22, 2022

training zones sign

Training Zones

In today’s internet, after one performs a simple search, will find dozens of defining formulas for different training zones. However, in order for one to be successful in humans’ evolution, due weight must be given to these calculations to understand once and for all what the role of these zones are and how they will impact training.

As a coach, In addition to this information, I will show you how to adjust these training zones on the Training Peaks platform. This is an indispensable tool for any athlete whos wants to improve their fitness.

Joel de Bem, coach and founder of Commandos Legion

Purpose of Training Zones

The purpose of training zones is to shape training sessions according to the ability of the athlete at that time. That is, training at the right intensity respecting the plan on which the training session was set up. It also serves as a direction to follow. Since we know that instinctive training only leads the athlete to unexpected results. For those who want to know more about this, I leave here the link on the subject.

Misconceptions about Training Zones

First of all, the heart rate is a measure of effort, not performance. So this is already the first clue on which we should NOT rely on it. But YES, having it as a reference, already serves as another piece of data to be observed.

Second, our body reacts in different ways according to each sport. Therefore, there are different protocols and calculations for each of these sports, which we will see below.

But, before that, lets see a behavior of all metrics on the same session explained on this animation.

Types of Training Zones

The intensity measures we will show are composed of both effort and performance measures, also called INPUT and OUTPUT measures.

Heart Rate

It is a measure of effort (INPUT). In addition, it can be affected by various factors such as relative humidity, weather, caffeine consumption, sleep quality, etc;
In high intensity short intervals sessions, the HR has a delay regarding the response to the athlete's stimulus. For example, in a training prescription with a maximum intensity acceleration of 05 seconds, even after the athlete has finished his effort, it is very likely that there has been no change in his heart rate due to this response delay;
Heart rate behavior in a cyclist is different from a runner. This is related to the position in which the rider is and the concentration of his effort fully in the lower limbs, which can also provoke a cardiac response delay in front of his smartwatch compared to the runner.

Rate of Perceived Effort (RPE)

Although it is a measure of effort rather than performance, it is one of the most correct ways to prescribe training intensity;
When the athlete does not have a cycling power meter, for example, this would be the second best option for the athlete to rely on;
It also makes the athlete not so dependent on technology dependence, thus being able to know more about his own body.

Pace

It would be the best measure of performance for swimming and running;
Compared to cycling, it has the same effectiveness as the power meter;
It has limitations according to the terrain and wind. And for this reason, there is the commercialization of running power meters, which promise to solve these limitations.

Power (Watts)

How to Adjust Training Zones

Well, before adjusting the training zones, we must have knowledge about our intensity reference for each sport (functional threshold), which will serve as the basis for the training zone. If you are unfamiliar with this concept, click here.

The purpose here is to adjust the zones according to the existing protocols in the Training Peaks platform. This is because one of the great advantages of this tool is that it will automatically change all of your intensities from the athlete’s training sessions, as long as these sessions have been created in a structured manner, ie based on the percentages according to their training zones.

Setting Swim Zones

In settings, go to ZONES;
Click ADD speed/pace for SWIM;
Determine your swim pace threshold according to 1000m test;
Set the protocol to (Distance/time) and set Joe Friel for swimming protocol;
Set your pace threshold doing 1000 meters test and put the result here.
After click on calculate button, remove the first 2 zones.

Now your swimming training zones are ready, along with their respective effort zones (RPE). These are the two metrics used in swimming.

Setting Bike Zones

Heart Rate

Power

Now your cycling training zones are ready, along with their respective POWER, RPE and Heart Rate zones. These are the 03 metrics used on cycling.

Setting Running Zones

Heart Rate

Pace

Now your running training zones are ready, along with their respective Pace, RPE and Heart Rate zones. These are the 03 metrics used on running.

Practical example

Here is a practical example of the enormous importance of basing our training in these zones. This is a training session of the execution block, ie phase approaching the competition. We may notice different changes of stimulus, going through various training zones.

Conclusions

Knowing your body’s intensities, as well as staying at those intensities according to the planning offered by your trainer, is vital to your evolution as an athlete. Or, as genius Albert Einsten would say, “Madness is doing the same thing over and over again, and yet expect a different result.”

Tags:intensity training zones