TRAINING USING A FIVE ZONE SYSTEM

A zonal system for training is used to target specific energy systems. After we have worked out our zones we can then focus during a specific session on which energy systems we are using to stave off the dreaded “bonk” or glycogen depletion, or target specific zones to improve performance. It is a tool that enables us to pace ourselves when riding in the mountains as pace is crucial to success.

I use a 5 zone system as I feel its a nice number to work with that doesn’t complicate things too much but gives enough distinction, others use varying numbers of zones some Up to 12. We are going to use a % of lactic threshold (LT) to establish our zones rather than the traditional maximum heart rate zone. Ideally to test for LT we would conduct the test in lab conditions with regular blood samples being taken. We can however predict LT quite accurately.

The test on a static bike lasts around 30 mins during which you ride at your fastest sustainable pace, the last 20 mins of which we record to know your LT (Lactic Threshold).

Here is an overview of the zones.

ZONE 1 – This is a gentle feeling zone, being 70% -76% of LT it is used as a recovery ride. Training in this zone will boost blood circulation and increase tissue healing response. Examples of a Z1 workout would be a light spin with a cadence of around 90RPM. The energy system used is aerobic IE using oxygen to breakdown fat stores.

ZONE 2 77-85% of LT training. This zone boosts endurance. As a rough guide you could chat whilst riding at this pace. It primarily targets slow twitch muscle fibers which are predominantly used for efforts greater than 2 minutes.

ZONE 3 86% – 95% of LT. This is where we start to build muscular endurance. Conversation is usually limited to 4-5 words before taking a breath. At this intensity oxygen debt increases so the body switches to using glucose as its energy source. It is not an optimum zone to be in for efficiency unless you are wanting to use it as part of a longer interval session where the interval lasts between 8-20 mins.

ZONE 4 96% – 103% of LT. This is often called the anaerobic threshold. It is the highest intensity you can recycle lactic acid as an energy source. Training at this intensity for short intervals helps improve lactate reabsorption.

ZONE 5 104% to max effort. This puts the body under stress as lactic acid is produced quickly; too fast for the body to reabsorb so the body switches from a glycolytic to a phosphagen system to provide ATP. This recruits predominantly fast twitch fibers. Within this zone you are going to be targeting explosive power and sprint speed.