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In the last segment we discussed the basics of heart rate training, the importance of HR zones, and how to start determining your zones.  Hopefully, by now you’ve found your LT.  Let’s now define and explain the heart rate training zones.

The first zone, or Zone 1, is used for Active Recovery.  It is generally defined as between 30 to 50 beats below Lactate Threshold (LT).  It is a low Intensity zone, and if used correctly, can aid in recovery following high intensity workouts and maintenance of cardiovascular adaptations.  Zone 1 is used extensively during the Base Training phase for long training periods to build Aerobic Endurance and keep recovery time low.  The body can recycle the Lactic Acid produced in this zone, so conceivably, this zone can be maintained indefinitely with proper fueling.   

Defined as about 10 to 30 beats below LT, Zone 2 is used primarily for endurance training.  Use this zone to increase fat metabolism, increase the body’s ability to produce energy from stored calories, and increase the body’s ability to get blood to the parts of the body that needs it, and to increase the amount of Lactate the body can recycle.  This zone can be held for up to 3 to 4 hours, and possibly longer with training and proper nutrition.   

Zone 3 is where to train to increase your lactate threshold and to increase your aerobic capacity.  This is also where you’ll spend most of your time in a race of up to about an hour or more.  Zone 3 is about 5 to 10 beats below LT to 5 beats above LT, and it’s tough to stay in this zone for more than 60 minutes for most athletes. 

To really upgrade the heart’s volume and Power, go into VO2 max intervals in Zone 4.  You’re in this zone from 5 beats below LT to about 10 to 15 beats above LT.  Training in this zone increases stroke volume in the heart, increases maximum aerobic capacity, and increases lactic buffering capacity, or the body’s tolerance to lactate buildup.  This is the zone for intervals, and a trained athlete can hold this zone for three to five minutes given equal amounts of rest.   

Lastly, zone 5 is anything above about 10 to 15 above LT, up to max heart rate.  This is a hard place to train and should only be approached by trained athletes.  Use this zone to increase aerobic capacity and lactic buffering ability.  Top athletes can hold this zone for 30 to 120 seconds and must have complete recovery.   

Those are the heart rate training zones.  Mach3 training plans reference these zones, as should any good training plan.  With proper training, your LT will change over time, so be sure to retest a few times each season and update your own zone numbers.  Good luck and train with a purpose…and with enjoyment.      

Brian      

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