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In endurance sports, knowing the training zones is essential to know how to train, applying the desired intensity in each session.
- How many zones are there? Skillen and Mc.Lellan (1980) establishes 3 training zones, and two ventilatory thresholds. However, we can find different models (5 training zones named from z1-z6, Phase I, II and II, R0 to R5+ etc.).
- Each training zone is determined by certain physiological changes that occur as a result of the duration and intensity of the effort, changes in heart rate, oxygen consumption, combination of energy resources (carbohydrates, fats) as the main energy resource for the required effort, etc.
- Each training zone aims to trigger specific physiological and metabolic adaptations to improve performance, which occur at different intensities, and how they can be improved in training.
Coaches around the world and the scientific literature have described that ideally 80% of all training should be devoted to zone 2.
Benefits of Zone 2 training
- It improves aerobic efficiency.
- It improves performance.
- Active recovery.
- It strengthens the heart and helps prevent cardiovascular disease.
- Base for more intense training.
- It helps with weight control.
In this training zone, we stimulate slow twitch type 1 muscle fibres and mitochondrial function, which will improve the ability to use fat.
This is key to performance, as by improving fat use, glycogen is conserved throughout the competition:
Zone 2 training increases mitochondrial density – the cells’ energy sources – as well as MCT-1 transporters, which is responsible for capturing lactate and transporting it to the mitochondria, where it is reused as energy.
In the case of long duration and low, very low intensity sessions, the ideal is to consume an isotonic drink such as Evotonic.
How to calculate if you are in Zone 2?
Remember, when training in zone 2, you can use a heart rate sensor such as a chest strap and monitor your heart rate. If you ever need it because of a rising pulse, you can keep walking.
Medical stress test
Undoubtedly, the most valid and effective way to know what your training zones are is a stress test with gas analysis. From the results obtained, the 2 ventilatory thresholds (VT1 and VT2) will be determined, and from there, the different training zones.
Talk Test
Another very practical and simple way is to use the famous Talk Test, i.e. you will know if you are in that low intensity training zone when you can talk comfortably.
Conduct regular tests
It is important to test regularly to see if improvements have been made.
Conclusion
If you want to be faster, train longer in Zone 2.
The ideal training plan should include 3-4 days a week of Zone 2 training in the first 2-3 months of pre-season training, followed by 2-3 days a week as the season approaches and two days of maintenance once the season is in full swing.
Bibliographical references
- Emig, T. & Peltonen, J. (2020, October 6). Human running performance from real-world big data. Retrieved from https://www.nature.com/articles/s41467-020-18737-6
- Swain, D.P. & Franklin, B.A. (2002, January). VO(2) reserve and the minimal intensity for improving cardiorespiratory fitness. Retrieved from https://pubmed.ncbi.nlm.nih.gov/11782661/
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