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. LebnEncox

    canadian pharmacy viagra https://xlnpharmacy.com/ order prescriptions online without doctor

    May 14, 2021 at 02:44 | Report abuse | Reply
  2. JebgEncox

    canadianpharmacymeds Cleocin Diovan

    May 14, 2021 at 07:16 | Report abuse | Reply
  3. AnooEncox

    effects from viagra for men https://llviagra.com/ viagra rhino horn

    May 14, 2021 at 09:05 | Report abuse | Reply
  4. BbshMile

    women on viagra http://loxviagra.com/ – viagra reddit viagra boys

    May 14, 2021 at 11:13 | Report abuse | Reply
  5. RebfZisse

    buy 36 hour cialis http://rcialisgl.com/ viamedic cialis

    May 16, 2021 at 01:47 | Report abuse | Reply
  6. JebgEncox

    pharmacy near me https://pharmacylo.com/ Minipress

    May 16, 2021 at 21:09 | Report abuse | Reply
  7. BbshMile

    viagra connect cvs http://loxviagra.com/ – buy viagra online canadian hims viagra

    May 17, 2021 at 04:54 | Report abuse | Reply
  8. LbsoZisse

    best price cialis gen https://ucialisdas.com/ cialis supplier uk

    May 17, 2021 at 05:45 | Report abuse | Reply
  9. GtnbCrulk

    viagra military http://jokviagra.com/ normal dose of viagra

    May 17, 2021 at 10:08 | Report abuse | Reply
  10. RebfZisse

    buy cialis no prescription https://rcialisgl.com/ viagra vs cialis vs levitra reviews

    May 17, 2021 at 12:58 | Report abuse | Reply
  11. LebnEncox

    Voveran http://xlnpharmacy.com/ canadian viagra generic pharmacy

    May 19, 2021 at 00:12 | Report abuse | Reply
  12. LebnEncox

    canada pharmacy no prescription http://xlnpharmacy.com/ compare pharmacy prices

    May 19, 2021 at 16:15 | Report abuse | Reply
  13. JebgEncox

    Flomax Periactin Cialis

    May 19, 2021 at 19:51 | Report abuse | Reply
  14. FmrfEncox

    cialis 20mg usa https://cialisee.com/ cialis without rx

    May 19, 2021 at 21:46 | Report abuse | Reply
  15. LbsoZisse

    cialis paypal bezahlen https://ucialisdas.com/ health plus cialis

    May 19, 2021 at 21:48 | Report abuse | Reply
  16. GtnbCrulk

    viagra uk http://jokviagra.com/ where can i buy viagra online

    May 20, 2021 at 00:18 | Report abuse | Reply
  17. FmrfEncox

    cialis lilly brand http://cialisee.com/ dapoxetine and cialis

    May 20, 2021 at 03:17 | Report abuse | Reply
  18. RebfZisse

    cheapest cialis n http://rcialisgl.com/ – viagra and cialis discount generic cialis express delivery

    May 22, 2021 at 00:28 | Report abuse | Reply
  19. BbshMile

    buy generic viagra http://loxviagra.com/ – viagra without ed viagra

    May 23, 2021 at 04:08 | Report abuse | Reply
  20. LbsoZisse

    dapoxetine cialis https://ucialisdas.com/ – cialis online overnight shipping liquid cialis buy

    May 23, 2021 at 06:37 | Report abuse | Reply
  21. FmrfEncox

    generic cialis mexico https://cialisee.com/ cialis generic for sale

    May 23, 2021 at 08:52 | Report abuse | Reply
  22. RebfZisse

    generic cialis with dapoxetine 80mg http://rcialisgl.com/ cialis canada

    May 23, 2021 at 13:08 | Report abuse | Reply
  23. FmrfEncox

    cialis shop http://cialisee.com/ – overnight pharmacy 4 u cialis buy cialis online overnight

    May 23, 2021 at 14:04 | Report abuse | Reply
  24. AnooEncox

    viagra generika 24 stunden lieferung http://llviagra.com/ viagra and vicodin mix

    May 23, 2021 at 20:17 | Report abuse | Reply
  25. AnooEncox

    viagra slecht https://llviagra.com/ what happens if you take viagra and your a girl

    May 24, 2021 at 06:42 | Report abuse | Reply
  26. LebnEncox

    canadian drug pharmacy compare pharmacy prices pharmacy online store

    May 24, 2021 at 15:29 | Report abuse | Reply
  27. LebnEncox

    best drugstore moisturizer https://xlnpharmacy.com/ most reliable canadian pharmacies

    May 25, 2021 at 03:59 | Report abuse | Reply
  28. LbsoZisse

    cialis in usa http://ucialisdas.com/ cialis 800

    May 25, 2021 at 04:18 | Report abuse | Reply
  29. CrulkAsd

    cialis soft tabs canadian pharmacy https://cialisjla.com/ – how to buy cialis us us cialis purchase

    May 26, 2021 at 00:51 | Report abuse | Reply
  30. ZisseVed

    cialis tablet https://krocialis.com/ – cialis over the counter in spain daily use cialis

    May 26, 2021 at 04:02 | Report abuse | Reply
  31. Zisseloh

    cialis price https://rcialisgl.com/ – cialis paypal bezahlen cialis reliable sites

    May 26, 2021 at 11:33 | Report abuse | Reply
  32. EncoxDev

    pain meds online pharmacy discount online pharmacy search canadian pharmacy

    May 27, 2021 at 09:54 | Report abuse | Reply
  33. EncoxHtf

    buy cheapest cialis https://cialishav.com/ – cialis 10mg cialis and viagra together

    May 27, 2021 at 13:37 | Report abuse | Reply
  34. EncoxHtf

    cialis cost 20mg https://cialishav.com/ – cialis dose bodybuilding cialis black in australia

    May 27, 2021 at 18:36 | Report abuse | Reply
  35. EncoxDev

    canadian pharmacy generic viagra northwest canada pharmacy alpesh pharmacy store charlotte nc

    May 27, 2021 at 22:06 | Report abuse | Reply
  36. EncoxAni

    best drugstore blush https://pharmacyken.com/ – canadian pharmacy no rx canadian online pharmacies 2017

    May 27, 2021 at 23:59 | Report abuse | Reply
  37. EncoxGtv

    first canadian pharmacy reputable canadian pharmacies Clozaril

    May 28, 2021 at 02:16 | Report abuse | Reply
  38. ZisseVed

    how much cialis should i take https://krocialis.com/ – what is the dosage for cialis is there a generic drug for cialis

    May 28, 2021 at 08:28 | Report abuse | Reply
  39. EncoxAni

    cvs pharmacy store manager salary https://pharmacyken.com/ – envision rx pharmacy help desk us online pharmacy

    May 28, 2021 at 12:59 | Report abuse | Reply
  40. MileSwa

    cialis and no prescription https://ckacialis.com/ – cialis wears off rush delivery on cialis

    May 29, 2021 at 03:10 | Report abuse | Reply
  41. EncoxGtv

    b12 canada pharmacy canada drug pharmacy promo code canadian online pharmacy for dogs

    May 30, 2021 at 19:22 | Report abuse | Reply
  42. ZisseVed

    cialis prices in mexico sildenafil vs cialis why is cialis not covered by insurance

    May 31, 2021 at 19:51 | Report abuse | Reply
  43. CrulkAsd

    cialis forms viagra and cialis cialis free trial

    May 31, 2021 at 22:28 | Report abuse | Reply
  44. Zisseloh

    how much does cialis cost what happens if a woman takes cialis generic vs brand name cialis

    June 1, 2021 at 00:55 | Report abuse | Reply
  45. EncoxDev

    online canadian pharmacy pet meds web pharmacy Biaxin

    June 1, 2021 at 17:27 | Report abuse | Reply
  46. EncoxDev

    buying online pharmacy cooperative pharmacy store locator viagra super active

    June 2, 2021 at 01:32 | Report abuse | Reply
  47. EncoxGtv

    canadian pharmacy cialis cheap pharmacy online 365 pharmacy online usa

    June 2, 2021 at 04:41 | Report abuse | Reply
  48. ZisseVed

    will cialis make me harder side effects of cialis 20mg cialis tabs

    June 2, 2021 at 08:40 | Report abuse | Reply
  49. EncoxHtf

    cialis cheapest price cialis cheap generic buy 20mg cialis

    June 2, 2021 at 12:07 | Report abuse | Reply
  50. EncoxHtf

    cialis online no prescription australia cialis buy online cialis generic shopping

    June 2, 2021 at 17:17 | Report abuse | Reply
1 2 3 4 5

Leave a Reply to hcq


 

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.