In the fourth installment of our article series «Training with potentiometer«, We are going to discuss about the training zone and what each one means. If you haven't read the first articles We recommend you do it.
Do you want to start training with a potentiometer and don't know how? It is the first part. If you are already aware and were waiting for «Training zones» keep reading.
We already teach you how to calculate training zones,a fundamental requirement for those who want to train with a potentiometer. You also need to know the different energy systems We are going to train to improve our performance.
Training specifically with power meters and riding at a certain power is not the complete training, you have to know each of the training zones and what is the use of training in each of them.
Training zones they are used to give an athlete an established intensity to which he must be working during an activity. They can, for example, complete intervals in 'zone 2' for 60 minutes.
Training by zones is important because it means that cyclists can be sure they are working hard enough During intervals, they are working at adequate performance for the required duration, and they are pedaling smooth enough on recovery rides.
|1 ZONE||ACTIVE RECOVERY||<55% FTP|
|2 ZONE||RESISTANCE||56-75% FTP|
|3 ZONE||TIME||76-90% FTP|
|ZONA4||LACTATE THRESHOLD||91-105% FTP|
|5 ZONE||VO2 MAX||106-120% FTP|
|6 ZONE||ANAEROBIC CAPACITY||121-150% FTP|
|7 ZONE||NEUROMUSCULAR POWER||MAXIMUM POWER|
Training zone 1. Active recovery
This is the zrecovery one, easy driving, conversation rate, low heart rate, power, etc.
Compared to full recovery (i.e., no riding), an active recovery walk increases lactate clearance after maximal exercise (Martin, 1998).
So, with easy driving between intervals, or the day after hard effort, recovery improves compared to complete rest.
If you are an athlete who studies or has a family and wants to spend time with them, you can take a walk in this area with your children after intense training.
My general rule of thumb for active recovery trips is that they last 1 hour or less, are on flat ground and involve only the small crown.
They can be done on the way to a cafeteria and should never be 'forced', that is, mounted in 'non-fun' climates.
Training zone 2. Resistance
It is extremely valuable for your training. To ride from 2 to 6 hours in Zone 2 and it is the first step in training an athlete to be able to compete in races or events of similar duration.
By riding in zone 2, athletes can train their bodies to burn fat instead of muscle glycogen.
It is important not to go too hard in zone 2 training. For long training trips in zone 2, often the "magic adaptation" does not start until the last hour of the trip (hour 3 of a 3 hour trip).
Training zone 3. Tempo
Tempo training It is prescribed as sustained efforts of 7 to 60 minutes. An example of tempo training is 4 x 10 minutes in Tempo and 5 minutes of recovery.
It is more difficult than zone 2 training and therefore achieves greater physiological adaptation.
Often times, road racing starts with a lot of tempo and therefore athletes must be able to produce 60-240 minutes of tempo power and still be able to fight for the top positions.
Training zone 4. Lactate threshold
Are regularly maximum sustained efforts of 7 to 30 minutes duration. The threshold intervals are presented in the following forms:
|3 × 10 min||4 Zone||X||60 -70 minutes||1 Zone|
|2 × 20 min||4 Zone||X||5 min||1 Zone|
|3 × 15 min||4 Zone||X||7.5 min||1 Zone|
The intervals in Zone 4 are beneficial for all cyclists, especially cyclists looking for a time trial specialty, themountain bikers and climbers.
This training tip focuses on the importance of going as hard as possible, but also using your power meter to get it right from start to finish.
Training zone 5. V02 Max
Zone five is very difficult and would be considered sprint training . This has obvious benefits for road runners, but could also be used by time trial runners trying to increase their neuromuscular power.
Short hill reps of less than two minutes would be a good option here.
These are very intense efforts, characterized by a maximum power that ranges between three and six minutes, 106 - 120% of FTP.
Efforts are extremely difficult, they generate fatigue, but they are also some of the most beneficial and specific but require some days of rest in our training plan.
Training zone 6. Anaerobic capacity
A Zone 6 interval training for beginners, intermediate and professionals looks like the following:
|Beginner||3 × 1 min||6 Zone||X||1 MIN||RECOVERY|
|Intermediate||2 sets of 4 × 1 min||6 Zone||X||1 MIN BETWEEN REP 5 BETWEEN SERIES||RECOVERY|
|Professional||3 series of 4 × 1||6 Zone||X||45 SEC BETWEEN REP 5 BETWEEN SERIES||RECOVERY|
Training zone 7. Neuromuscular power
Sprint training it forces physiological adaptations to increase neuromuscular power, recruit more motor units, hypertrophy of more type II fibers, and improve recruitment timing.
The efforts of the training zone 7 they are very short, less than twenty seconds and at the highest intensity. They are known as sprints or 20-second Tabata intervals.
In the next article we will have something very special for you. If you have any questions or suggestions you can contact me by this means or through my Instagram account.
Written by: Berthy Perez Lases