Zone 5 (Anaerobic endurance)

High intensity repeats to develop anaerobic endurance, speed and/or power.

Zone 5 or higher is ONLY for highly conditioned individuals. Training in this zone is performed for shorter periods of time (3-8 minutes) with adequate 1.5 x the duration for recovery time (HR returns to zone 1) in between intervals. This zone is used sparingly, usually not more than once a week or every 2 weeks. Heart rates are monitored in the recovery intervals to assure full recovery back to baseline before continuing additional hard intervals.

100% of your maximum heart rate (MHR) or

15+ beats above your AT or >105% of your heart rate at Lactate threshold (AT)

This work-rate (power or pace) is typically 106-120% of the power or pace at AT

A rating of perceived exertion (RPE) between 6 and 8. High discomfort. Close to your all out pace for up to 15 -30 minutes (anaerobic endurance).

Sample Zone 5 training sessions:

Running (these can be modified for use on the stepper and elliptical machines)

• Hill intervals on a 5-10 % grade. Do 4-5 x 3 minutes up in zone 5 and 3 minute recoveries.
• Speed intervals. For 5K preparation, repeat 4-5 x 200-400 meter distances at race pace.
• Track. Warm up +4 strides. Then 200, 400, 600, 800, 600, 400, 200 (recover for 50% of interval time). Alternate 3K-5K pace. Long easy cool down. Hint: 3K is about 5 sec faster per 400 than 5K.

Cycling

• Hill intervals on a 5-10% grade. Do 4-5 x 3 minutes up in zone 5 and 3 minute recoveries. 70+ rpm’s
• Time trial intervals. 3x10 km building from CP30 to CP12 on each interval (5 minute recoveries). Flat to slightly rolling course. Challenge yourself with big gears. On time trial set-up. 85-100 rpm. 

FINDING YOUR ZONES

If you are unable to get tested in the lab you can estimate your zones by going online to…

Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm or 

I can help you set-up your zones online at http://www.fitstop-lab.com/CMSpro.htm

Zone 4 (Supra-threshold)

Anaerobic (Lactate) Threshold or Cruise Intervals – This zone will build metabolic fitness (i.e., a higher lactate threshold) and enhances one’s ability to sustain hard work & a faster pace or higher power output. In Zone 4, significant levels of fatigue, as represented by increases in lactate, are produced while not at a rate that overwhelms your energy systems. Zone 4 sessions should always be separated by a recovery period of 2-3 days to assure optimal recovery and then compensation from this training overload. Ultimately, both athletes and fitness enthusiasts (including weight watchers) can benefit from appropriate Zone 4 training.

A rating of perceived exertion (RPE) between 4 and 7

92-98% of your maximum heart rate (MHR) or

5-10 beats above your LT or 100-105% of your heart rate at Anaerobic threshold (AT)

Forceful breathing and an all out effort to sustain pace up to 1 hour.  

Here are some example graphical depictions of zone 4 interval session:

Step-up to zone 4 = Just starting? Follow this interval step up pattern to adjust to the new zone 4 intensity.  An early program might suggest you build to a the peak zone 4 heart rate for 1 minute then drop the workload to starting level for two-five minutes, check your heart rate during the recovery waiting until HR returns to zone 1 or 2 before starting next climb.

Higher fit = Long intervals. Adjust intensity of exercise to maintain work-rate (pace or power) in Zone 4 for prescribed interval duration (2-20 minutes). Objective here is to increase metabolic fitness (i.e., lactate or anaerobic threshold increase). Benefits include higher maximal steady state and increased sustainable pace or work level. For a smart and effective progression add 1-2 minutes to each up-interval every week (see sample progression).

Higher fit = Fartlek comes from the Swedish word meaning 'speed play'. This form of training involves alternating fast and slow speeds during a session. Most references suggest the use of undulatiing terrain and a lot of variety as the key aspects of this type of Fartlek training. The actual amount of fast and slow speeds (high & low intensity) is left up to the exerciser and how they feel.

Sample Zone 4 training sessions:

Running (these can be modified for use on the stepper and elliptical machines)

• Long repeats 1600 meters (1 mile) x 3 in Zone 4 with recovery for the same time it takes to do repeats.
• Tempo intervals (race pace)
• 10K = 400-1200 meter repeats with equal or 1 ½ time in recovery between repeats
• ½ marathon = 400-2000 meters with equal time in recovery
• Marathon = 800-3200 meters with equal time in recovery
• Steady state intervals (10-20 min.) on road or with long steady climbs or tempo (race pace) workouts at 10K pace.
• Fartlek training for 20 minutes (2-4 intervals).
• Crisscross threshold training. Choose a flat course. Warm-up and then run 20 minutes in zone 4.
• Crisscross from low zone 3 to high Zone 4 every 1-2 minutes.
• Step-ups. Warm-up, building to Zone 3 heart rate. Hold for 15 minutes. Then step-up to Zone 4-5a heart rate for 5 minutes. Relaxed form. Cool down.** (Note 5a = first 5 beats into Zone 5).

Cycling

• Cruise intervals on road or trainer. Do 4-5 sets of 5-10 minutes in Zone 4 with 2 minute recoveries. Smooth pedaling, 80-90 rpm’s.
• Threshold or Tempo ride for 25-60 minutes steady in zone 4. Non-stop. Flat course on your time trial set-up. Smooth pedaling – 85-100 rpm’s.
• Crisscross threshold training. Choose a flat course. Warm-up and then ride 20 minutes in zone 4.
• Crisscross from low zone 3 to high zone 4 every 1-2 minutes. 85-100 rpm’s.

FINDING YOUR ZONES
If you are unable to get tested in the lab you can estimate your zones by going online to…

Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm or 
I can help you set-up your zones online at http://www.fitstop-lab.com/CMSpro.htm

Zone 3 (Tempo)

This zone is at or just below anaerobic threshold (AT). Zone 3 training helps to improve or enhance cardiovascular fitness while optimizing overall calorie expenditure. This is an ideal zone for increasing fitness and endurance performance. This zone represents a moderate to high exercise intensity level where slight increases in the anearobic threshold and enhanced aerobic energy pathways are included in the training effect. Here aerobic and metabolic fitness (muscle endurance) are improved. Exercise in this zone will focus on maintaining a maximum steady state workout that can include tempo workouts and long intervals. With an appropriate progression plan, these max steady state levels can be maintained for 20-60 minutes.

A rating of perceived exertion (RPE) between 4 and 6

85-92% of your maximum heart rate (MHR) or

91-99% of your heart rate at the anearobic threshold (AT)

Breathing begins to get more labored while pace is getting uncomfortable but doable for over an hour.

Here is some example graphical depictions of zone 3 workouts:

Step-up to zone 3 = Follow an interval pattern to adjust to new zone 3 intensity.  Add 1-2 minutes to each up-interval every week.

Higher fit = Adjust intensity of exercise to maintain work rate within Zone 3 for prescribed interval duration (5-45 minutes). Objective here is comfort at higher steady state. Benefits include improved power at moderate intensities, better fuel utilization, aerobic efficiency and some improvement in anaerobic threshold. 

Higher fit = Adjust intensity of exercise to maintain heart rate within Zone 3 for prescribed mileage/duration. Objective here is maintaining an appropriate tempo. Benefits include improved fuel utilization, increased muscle glycogen (stored energy) storage capacity, increased capacity for more intense workouts and improved aerobic efficiency.

Sample Zone 3 training sessions:

·     Running (these can be modified for use on the stair stepper, cross trainer and elliptical machines)

o    Keep heart rate in Zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

o    Long repeats 1600 meters (1 mile) x 3 in zone 3 with recovery for the same time it takes to do repeats.

o    Tempo intervals (race pace)

-        ½ marathon = 400-2000 meters with equal time in recovery

-        Marathon = 800-3200 meters with equal time in recovery

o     Steady state intervals (40-60 min.) on road or with long steady climbs or tempo (race pace) workouts at ½ marathon pace.

o    Fartlek training for 30-40 minutes (2-4 intervals).

o    Crisscross threshold training. Choose a flat course. Warm-up and then run 20 minutes in Zone 3. Crisscross from high Zone 2 to Zone 3 every 1-2 minutes.

·     Cycling

o    Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.

o    Cruize intervals on road or trainer. Do 2-3 sets of 15-20 minutes in zone 3 with 2 minute recoveries. Smooth pedaling, 80-90 rpm’s, Aero position.

o    Threshold or Tempo ride for 25-60 minutes steady in zone 3. Non-stop. Smooth pedaling – 85-100 rpm’s.

o    Criss-cross threshold training. Choose a flat course. Warm-up and then ride 30-40 minutes in zone 3. Criss-cross from low zone 2 to high zone 3 every 2-3 minutes. 85-100 rpm’s.

o    Hilly course with long climbs. Stay in the heart rate Zones 2-4 on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)

FINDING YOUR ZONES
If you are unable to get tested in the lab you can estimate your zones by going online to…

Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm or 
I can help you set-up your zones online at http://www.fitstop-lab.com/CMSpro.htm