Friday, June 8, 2012

Let's Talk Training Zones

Holly's going to be talking about training zones when she sends us these fun monthly updates (her June post is just below), so let's make sure we're all on the same page.  These are the definitions she's using:

Intensity                Training Zone Description
L1                            Recovery training, warm up, warm down
L2                            Distance
L3 Low                   Fast distance or pace
L3 High                   Long intervals or pace
L4                            Moderate intervals or distance race
L5                            Short intervals or sprint race
L6                            Speed
Perceived Feel
L1                            Easy training used for recovery, warm up and warm down. Very important for recovery between hard sessions.
L2                            Everyday distance training pace. "Bread and Butter" of the endurance athlete. Moderate activity, typical training time 30 minutes to 3 hours.
L3 low                    Fast aerobic work or marathon pace. Typically used in pace work ranging from 20 min to 90 min. Fatigue builds from the duration.
L3 high                   Anaerobic threshold pace. "Comfortable fast" typically used in pace from 20-60 minutes or intervals from 5-20 minutes with short recovery. 30-50 km race pace.
L4                            V02max or interval pace. Fast sub-maximal effort with heavy breathing, but a lightness in the muscles. 8-12 minute race pace with intervals typically between 2 and 5 minutes with equal to slightly less recovery. 5-10 km race pace.
L5                            Anaerobic training or sprint pace. 95% effort with work times between 30-120 seconds with long recovery. Sprint race pace.
L6                            Speed. Typically between 5 and 30 seconds. Typical speed training includes short burst with long recoveries.

And this, my friends, is how you work those zones to the max:

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