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This is an introduction to training zones.  There are many ways to gauge your effort in training.  Which method suits you?  How hard should you actually train?

How Hard Should You Train Within Each Workout? 

Training zones are an effective way to communicate how hard (what intensity) you should train within each workout.  Before I describe the training zones themselves, we will go over the four ways to gauge what zone you are training in: 

1. Your perceived effort.
2. Heart Rate Monitor. 
3. Pace for all 3 sports.
4. Power Meter for cycling.

Each method has its benefits and drawbacks. 

Which Method is Right for You?

In one way or another, we recommend using all 4 methods to gauge, monitor and evaluate your training.  Far and away, your own perceived effort is the most important tool you can use in training and in racing.  Unfortunately, it is difficult to communicate and understand perceived exertion for proper pacing.  But, it is possible.  It simply takes time and race experience to get a better idea of what to do.  In the mean time, a heart rate monitor, a power meter and perhaps even time splits can keep you from making pacing mistakes in training, as well as, in racing.

Keep in mind that not all devices are for everyone.  For example, power meters used in cycling are very expensive (costing between $1500 and $5000 for a device).  They also can take the joy out of training for those that worry about numbers or like to over-engineer (i.e. complicate) their training.  You can also train too hard if you try to chase a power number (i.e. level of performance) in each workout.

To follow a Factor 9 training program, we recommend you purchase a heart rate monitor.  You can purchase them for $50 and up, depending on the quality and other features you would like.  Having a heart rate monitor will help you train and race better but it is still not as important as listening to your body (perceived effort).  The heart rate monitor is not the perfect measuring device since our heart rates can fluctuate due to factors unrelated to training intensity.  In such situations and within races, it is very important to evaluate your heart rates within the context of your perceived effort.  The more you train and race, the better you will be able to understand your body and the less dependent you will become on the heart rate monitor.

From time to time, we will also use pace to prescribe or evaluate your training, as well as, to predict a range for pacing within races.  Pace is simply an indirect way to measure power but with a few more drawbacks.  Pace is not as accurate as a power meter since wind, heat and hills will all affect the pace of a specific workout or race.  For that reason, it is never a great idea to expect a specific race time based on training times.  Conditions on race day could be very different and result in much faster or much slower times.  It is also important to note, that pace can be measured in all three sports whereas a power meter can only be used in cycling.

Now that you understand the variety of ways to gauge your training, we can describe the different training zones in terms of perception and relate each zone to specific race paces.  We do not list heart rates and power levels for each zone since these vary for each individual.  Specific laboratory, field tests or time trials should be done to determine your own heart rate and power zones.

You may notice that Factor 9 has its own set of training zones.  They are not entirely different from what other coaches use and we use the same type of testing to determine them.  However, we lay them out differently since they align better with endurance specific workouts.  Other systems align the zones with physioloical tests.  That is great for the lab but that also makes it difficult for athletes to understand what heart rates or power or speeds to train at.  It makes sense to us to lay them out specifically for athletes and the workouts they are doing.  

Training Zones - Described

Zone 1:  Light

• Very easy pace, no effort.
•  Pace for warm-ups and cool-downs.
•  Pace for active recovery days.

Zone 2:  Endurance

•  Easy pace but requires some effort.
•  A pace that you can maintain all day.
•  Key zone for aerobic workouts.            

Zone 3:  Steady

•  Still a relatively easy pace for 1-2 hours.
•  Pace becomes difficult to maintain for 2+ hours.
•  Breathing becomes noticeable but still able to talk.
•  Ironman pace for fit athletes.

Zone 4:  Mod-Hard (MH)

•  Requires significant effort to maintain.
•  Breathing becomes deeper but is still regular.
•  HIM pace for fit athletes.
•  Can maintain for 2 to 5 hours.

Zone 5: Threshold (Thr)

•  Breathing changes and becomes more rapid.
•  Acid feeling starts in the legs.
•  Training in this zone can be maintained from 15minutes up to 2 hours when fit.
•  This zone includes your Functional Threshold (FT) and Anaerobic Threshold (AnT).
•  Functional Threshold is measured by your best 1hr performance.
•  Olympic and Sprint Distance racing is done in this zone for most athletes.

Zone 6: Very Hard (VH)

• Breathing is very rapid and deep.
• Acid builds throughout your body.
• Can only maintain paces from 20s up to 15minutes. 

These are the zones you will be training in.  Workouts will target different zones to optimize your performance.  Not all zones will be used for each athlete.  Age, experience, skill level etc. will be factored in when I prescribe training zones in workouts.