Learn more about your zones

Max HR

Maximum heart: It is the average maximum number of times your hear should beat per minute during exercise.

LTHR

Lactate threshold Heart Rate is the point where blood lactate concentration begins to increase rapidly. That point corresponds to roughly 85% of MaxHR.

VO2Max

VO2 max is the threshold of your body´s ability to transport and use oxygen during physical activity. Maximal oxygen consumption reflect cardiorespiratory fitness and endurance capacity.

FTP

Functional Threshold Power it is the average power - watts- output athlete could sustain for 1 hour.

Captura de Pantalla 2020-08-03 a la(s) 2

ZONE 1

Zone 1 is a very low intensity. Staying within it usually requires that you actively hold yourself back to a pace that’s slower than your natural running pace. This zone is typically reserved for warm-ups and active recoveries.

ZONE 2

Zone 2 is the foundation of 80/20 training because its upper limit corresponds with the ventilatory threshold, it is important that you stay within Zone 2 when you are supposed to. If you feel that this zone is too easy, you are doing right. Training in this zone increased fat-burning capacity and more fatigue-resistant brain.

Zone X

Zone X is the trap that most athletes fall into, and avoiding it is one of the key objectives of the 80/20 Training approach. Just easy enough to not be uncomfortable, yet just hard enough to make you think you’re getting a good workout, this lukewarm intensity offers minimal value in increasing fitness while generating fatigue that interferes with recovery and with performance in subsequent intense workouts. Avoiding Zone X allows you to go harder on the hard days and gain more fitness.

ZONE 3

Zone 3 corresponds to lactate threshold intensity and marks the beginning of “legitimate” moderate to high intensity. This moderate intensity is reserved of the 20 % part of the 80/20 training. Research has shown that an athlete´s speed at LT intensity is one of the best predictors of RACE PERFORMANCE.

ZONE Y

While Zone Y is not as detrimental as Zone X, this narrow intensity gap simply isn’t targeted by any of the tried-and-true workout formats. It’s a little too fast for threshold workouts, which traditionally target Zone 3, and a little too slow for high-intensity interval workouts, which offer more fitness bang for your workout buck when done in Zones 4 and 5.

ZONE 4

This high-intensity training zone develop aerobic power and efficiency, both major physiological contributors to success at any race distance .

ZONE 5

Zone 5 is all about developing efficiency and fatigue-resistance at high intensity. First, it is fast- and fast is hard! Second, because it is hard , Zone 5 training is always done in the form of relatively short intervals. Zone 5 intervals must be done by feel, or more specifically perceived effort, to some degree.