Zone Description

Training zones offer a quantifiable method of guiding workouts and determining intensity.


Zone 1

This is known as Active Recovery where average power is below 55% of FTP and heart rate is below 68% of LTHR or below 60% of MHR.

Duration: 45 to 90 minutes

Perceived exertion: Very easy

Benefits: Training at this intensity will boost your recovery.


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Zone 2

This is known as Endurance training where the target average power is 56% to75% of FTP and heart rate is 69% to 83% of LTHR or 60% to 70% of MHR.

Duration: 1 to 6 hours

Perceived exertion: Easy to moderate

Benefits: Basic cardiovascular training, training at this is the intensity improves aerobic capacity; in other words, stamina. Your body will get better at burning fat and your muscular fitness will increase along with your capillary density.


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Zone 3

This is known as Tempo training where the target average power is 76% to 90% of FTP and heart rate is 84% to 94% of LTHR or 70% to 80% of MHR.

Duration: 1 to 4 hours

Perceived exertion: Moderately hard

Benefits: Training in this zone will make moderate efforts easier and improve your efficiency.


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Zone 4

This is known as Lactate Threshold training where the target average power is 91% to 105% of FTP and heart rate 95% to 100% of LTHR or 80% to 90% of MHR.

Duration: 10 to 30 minutes

Perceived exertion: Hard

Benefit: Your body will get better at using carbohydrates for energy and you’ll be able to withstand higher levels of lactic acid in your blood for longer.


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Zone 5

This is known as Vo2max training where the target average power is 106% to 120% of FTP and heart rate above 106% of LTHR or 90% to 100% of MHR.

Duration: 3 to 8 minutes

Perceived exertion: Very hard

Benefits: Training in this zone will increase your anaerobic and muscular endurance, power and cardiovascular levels.


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Zone 6

This is known as Anaerobic Capacity training where the target average power is 121% to 150% of FTP and heart rate is generally not use as a guide.

Duration: 30 seconds to 3 minutes

Perceived exertion: Maximum

Benefits: Training in this zone can increase the amount of power produced over short period.


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That is it, thank you for reading.


Hope you found it to be a useful resource. If you need some guidance, need assistance to prepare for an event, want to commit to weeks or months of training or have any questions then the easiest way to get in touch is by using this contact form or this email address: rideandraceinfo@gmail.com


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