Setting your Training Zones

What are Training Zones?

When it comes to training (or performing) we can break down effort into levels, or zones. This allows us top describe a level (or zone) of effort or intensity that we want a workout performed at. Stating zones to train at essentially allows us to manipulate the training stimulus for an athlete, which allows us to ensure that their training is not only specific and realistic for their goals, but also effective at reaching them. 

We use and refer to the “lactate threshold,” sometimes simply referred to as “threshold.” This is the level at which lactate production overtakes that of lactate clearing. Once you know at what heart rate this threshold is reached, we can then set your zones as percentages of this threshold. 

How do I set Training Zones?

In order to set your zones, we first need to work out your threshold. This is different for everyone, so don’t be tempted to use your someone else’s threshold as your own. Below is described a method for working out your threshold for swimming, cycling and for running. Note that there is variety of methods to use for this. At Blackthorn Strong, we often change our method or threshold test based on an athletes abilities. The below is simply one version of each you can use. 

Swimming

1000m time trial. After suitable warm up, swim as fast as you continuously can (the fasted pace you can hold steady) for 1000m. Then take you average pace for 100m from this test. This will be your Threshold Swimming Pace. 

Swim Pace Zones:

Cycling

30 minute time trial. This Functional Threshold Power (FTP) test requires a power meter.

After a suitable warm up, ride as hard as you continuously can for 30 minutes. Your average power for the 30 minutes is your threshold power. 

Cycling Power Zones:

Running

30 minute time trial. This Lactate Threshold Heart Rate (LTHR) Test requires a heart rate monitor. After a suitable warm up, run as fast as you continuously can for 300 minutes. Take you average heart rate for the last 20 minutes. This is running threshold heart rate. 

That’s it! These heart rate zones can be sued to manipulate your training stimulus to achieve your desired training adaptations. Now, although we would recommend using a coach to make the most of these, there will be another article in the near future about using these heart rates zones when programming your own training.