home
RSS
February 19th, 2010
10:10 AM ET

Get in the zone for your triathlon training

By Laura Cozik
Athletic Director, CNN Fit Nation Triathlon Challenge
CEO, Team Lipstick Triathlon

There are seven common training zones. The most utilized for triathlon racing is Zone 3, or your Tempo Zone. This is the zone you will race in, so it’s also where you should spend a lot of your training time. Zones 6 and 7 are not often visited by triathletes, as they are really your short burst of power efforts, lasting no more than 20 seconds to about 3 minutes in length. There are, however, benefits to applying them from time to time.

· ZONE 1 – Active Recovery – You can spend all day here!

Active recovery is easy, so easy it can be hard to maintain without going overboard. This level is not for training endurance but for recovering tired legs after hard training or racing. No significant effort whatsoever.

· ZONE 2 – Endurance – This is also an all-day pace or classic long/slow distance training.

This is a no-frills effort where most athletes spend the majority of their training rides – base training, easier intensity, low-level leg fatigue, breathing is more regular than at Level 1, but continuous conversation is still possible. It remains a completely aerobic effort.

· ZONE 3 – Tempo – This is our triathlon race pace.

A medium/hard level aerobic exertion, slightly more difficult than endurance level. This will require more concentration to maintain the effort and conversation will be difficult.

· ZONE 4 – Lactate Threshold – This is time trial pace, or your best 20-minute effort.

Lactate is a byproduct of anaerobic metabolism within the muscle, although lactate is produced continuously, even at rest. As exercise intensity increases, more lactic acid is produced in the muscle and is released into the blood. Lactate Threshold, or LT, is the point at which muscle lactate production into the blood is higher than the rate at which the body can metabolize it.

· ZONE 5 – VO2 Max – This effort lasts 3-8 minutes in duration.

Everybody has a physiological limit to the amount of oxygen that can be transported and utilized, which is the VO2 max or maximal oxygen consumption. This is the largest volume of oxygen your lungs can consume and the highest end of aerobic training. Strong to severe sensations of leg effort/fatigue. Conversation not possible due to labored, ragged breathing. These are hard efforts that teach an individual how to suffer!!

· ZONE 6 – Anaerobic Capacity – Up to 3 minutes sustained, high intensity effort.

This level is above aerobic exertion and must be performed in short 30-second – 3 minute repeats at the highest intensity one can maintain for those time periods. This is a very intense exertion and is typically not repeated consecutively, as recovery is needed. For example, a 1-minute interval generally takes about 3 minutes to fully recover from. Severe sensation of leg effort/fatigue, and conversation impossible.

· ZONE 7 – Neuromuscular Power – 20 seconds or less!!!

Strength! As hard as you can push the pedals for a very short time – 20 seconds or less. This level has short, maximal efforts without specific parameters. Greater stress on musculoskeletal rather than metabolic systems. Complete recovery needed.

Next week we’ll discuss the benefits of each zone.

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.


soundoff (224 Responses)
  1. EncoxAni

    Ponstel Avalide online class for pharmacy tech

    June 2, 2021 at 23:24 | Report abuse | Reply
  2. EncoxAni

    us pharmacy online watch tour de pharmacy online free can americans order pregabalin from canadian pharmacies

    June 3, 2021 at 10:47 | Report abuse | Reply
  3. MileSwa

    cialis for women side effects coupon for free cialis cialis black 800mg

    June 3, 2021 at 20:39 | Report abuse | Reply
  4. EncoxGtv

    pharmacy online 365 discount code magellan rx pharmacy advanced rx compounding pharmacy

    June 5, 2021 at 00:04 | Report abuse | Reply
  5. Zisseloh

    does cialis expire dapoxetine and cialis online online cialis florida delivery

    June 5, 2021 at 04:14 | Report abuse | Reply
  6. MileSwa

    cialis in usa cialis 20mg tablets price generic cialis discreet buy

    June 7, 2021 at 14:49 | Report abuse | Reply
  7. CrulkAsd

    cialis tadalafil paypal buy cialis pay pal cialis online delivery overnight

    June 7, 2021 at 17:25 | Report abuse | Reply
  8. ZisseVed

    paypal cialis tadalafil cialis pill image how to get cialis

    June 7, 2021 at 19:54 | Report abuse | Reply
  9. Zisseloh

    free samples of cialis online cialis online pharmacy australian cialis tadalafil

    June 8, 2021 at 01:33 | Report abuse | Reply
  10. EncoxDev

    online pharmacy australia the online pharmacy pharmacy online com

    June 8, 2021 at 19:20 | Report abuse | Reply
  11. CrulkAsd

    cialis las vegas viagra or cialis drugstore1st cialis

    June 8, 2021 at 20:55 | Report abuse | Reply
  12. EncoxDev

    canadian pharcharmy canadian pharmacy portage mi awc canadian pharmacy review

    June 9, 2021 at 03:45 | Report abuse | Reply
  13. EncoxGtv

    rx mart pharmacy doxycycline online pharmacy canadian pharmacies

    June 9, 2021 at 06:57 | Report abuse | Reply
  14. EncoxHtf

    cialis coupons walgreens cialis mg does come buy cialis with paypal payment

    June 9, 2021 at 07:32 | Report abuse | Reply
  15. EncoxHtf

    60 mg cialis too much cialis going over the counter tadalafil tablets 20 mg

    June 9, 2021 at 11:05 | Report abuse | Reply
  16. EncoxAni

    will a canadian pharmacy fill an american prescription rx reliable pharmacy top rated canadian mail order pharmacies

    June 9, 2021 at 15:18 | Report abuse | Reply
  17. EncoxAni

    reliable online pharmacy reviews vipps canadian pharmacy online Lotrisone

    June 10, 2021 at 01:13 | Report abuse | Reply
  18. hcq

    hydroxychloriquine chloroquine over the counter uk hydroxychlor

    June 10, 2021 at 17:25 | Report abuse | Reply
  19. MileSwa

    original cialis pills gum cialis original cialis online

    June 12, 2021 at 21:26 | Report abuse | Reply
  20. EncoxGtv

    Viagra zolpidem canada pharmacy canadian pharmacy compare

    June 13, 2021 at 12:35 | Report abuse | Reply
  21. Zisseloh

    cialis savings cialis tadalafil 20mg order cialis online usa

    June 13, 2021 at 20:04 | Report abuse | Reply
  22. MileSwa

    36 hour cialis cialis from safeway best prices for cialis

    June 14, 2021 at 09:43 | Report abuse | Reply
  23. casino hợp pháp ở việt nam

    Tỷ Lệ Kèo Bóng Đá Vòng 1Tỷ Lệ Bóng Đá casino realHai trận đấu của lượt cuối mỗi bảng bắt buộc phải thi đấu cùng giờ. Kết thúc vòng bảng, đội nhất, nhì các bảng và four đội xếp thứ ba có thành tích tốt nhất sẽ giành quyền vào vòng sixteen đội.

    https://www.vnd188.bet/

    June 26, 2021 at 22:55 | Report abuse | Reply
  24. pharmaceptica

    sildenafil for sale australia https://pharmaceptica.com/

    June 29, 2021 at 02:38 | Report abuse | Reply
1 2 3 4 5

Leave a Reply to CrulkAsd


 

CNN welcomes a lively and courteous discussion as long as you follow the Rules of Conduct set forth in our Terms of Service. Comments are not pre-screened before they post. You agree that anything you post may be used, along with your name and profile picture, in accordance with our Privacy Policy and the license you have granted pursuant to our Terms of Service.

Advertisement
About this blog

Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.