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