TRAINING
How training in different effort zones works, and whether it’s the right approach for you
Training zones are a method by which we can categorise the intensity of exercise, using distinct areas to distinguish between harder and easier activities. The idea behind them is that they add precision to your workouts, as concentrating on a specific zone can theoretically be linked to a particular physiological effect. When pulled together into a plan, this can help you train in a more focused way.
• Determining and measuring zones Training zones are often determined by heart rate (HR) or pace, and they are defined as a percentage of your maximum HR or running pace at your lactate turnpoint (also known as lactate threshold). Sound too complex already? That’s one of the issues – to be useful, zones need to be easily understood and accurately measured.
To do so, there are some simple methods you can follow. You can do a maximum HR test by running two to three high-intensity repeats, lasting about two minutes each with a recovery of 60 to 90 seconds. You’ll probably reach your maximum HR during the second or third effort. Or you can work out your pace-based zones from the best pace you can currently hold for an hour in a race situation. Neither of these methods is particularly accurate but both can offer a starting point.
A physiologist can give you a much more in-depth profile based on a range of measurements such as pace, rate of perceived exertion (RPE), HR and blood lactate. This can cost upwards of £150 but will be a useful investment for many.
• Zone models Once you’ve determined your maximum HR or threshold pace, you can calculate your zones. The most common systems use either five or three zones. The table (pictured right) gives an overview of these different models and how intense each zone should feel.
• The benefits The concept is attractive and there are a number of advantages to consider:
Framework Training zones offer an easy-to-understand framework for organising your training, ensuring you’re achieving a good balance of easier and harder work.
Focus Often, runners will head into a run, whether that’s an easy run, or a tempo or interval session, with no clear idea of how hard or easy they should be running. Working on a specific zone can help to keep you focused on the point of a session, providing a sense of clarity.
Discipline It’s common for runners of all abilities to run their easy or even their supposedly controlled tempo runs too hard. Understanding the boundaries of the zones can help you maintain your discipline to ensure your easy runs stay as zone 2 efforts and your tempo sessions stay at zone 4.
• The risks I’ll be honest, I don’t really use training zones much as
