What do your training zones mean in terms of intensity levels and the types of training effects you are trying to achieve? Read this guide to find out–excerpted from The Triathlete’s Training Guide. Your training zones are the target ranges (of heart rate, pace or perceived exertion) that will be used to prescribe workout intensities. It is important to recognize that there are different nomenclatures used to talk about training zones. Some systems use fewer zones (as few as four) and some more (up to eight). Each zone corresponds to a different intensity level. Figure 3-1 depicts a common system that uses seven zones. The first four zones correspond to aerobic intensity levels. The last three zones fall within the anaerobic range. The lactate threshold falls right at the bottom of Zone 5a, acting as the boundary between aerobic and anaerobic intensity. Of the four aerobic zones, Zone 1 is used primarily for recovery and warmup or warmdown efforts. Zone 2 is the primary aerobic base building zone. This is the zone for long slow distance (LSD). Zone 3 represents a more challenging aerobic pace. It’s still well within the aerobic range but involves a peppier tempo that can be hard for the uninitiated or untrained. Think of this as aerobic tempo pace. Working in this zone is a stepping stone to tempo work that is closer to lactate threshold. But the intensity of this zone is typically too slow to gain much benefit for raising the lactate threshold and too fast to achieve the aerobic benefits of Zone 2 without causing undue wear and fatigue. Since there is little direct benefit to working in this zone, it is used sparingly and mostly avoided. Zone 4 moves toward the lactate threshold but remains sub-threshold. This is the “comfortably hard” effort that runners refer to when talking about tempo runs. The lactate threshold arrives at the bottom of Zone 5a, so Zone 5a corresponds to the super-threshold range. The sub- and super-threshold zones represent an important range that targets increases in the lactate threshold. Tempo workouts and cruise intervals in Zone 4 or Zones 4-5a improve lactate tolerance and decrease lactate accumulation, which enhances the ability to sustain race pace. Zone 5b is the next step in the anaerobic range. This range corresponds to the athlete’s maximal oxygen consumption, or VO2max. Working in this zone expands aerobic capacity. Finally, Zone 5c emphasizes anaerobic capacity. Work in this zone targets the ability to work anaerobically for events or portions of events that last a few minutes in length—such as starts, race surges, and finishing kicks. Remember, the nomenclature used here is but one way to talk about intensity levels. It is particularly useful if you use the Training Peaks online training log to track and analyze your training. Triathlon and cycling coach Joe Friel, one of the founders of Training Peaks, uses the system; and many tools provided on Training Peaks make it easy to plug in your individual heart rate and pace data to calculate your zones according to this system. Description and uses of training zonesLearn more in The Triathlete’s Training GuideZone 1 (Recovery) Zone 2 (Aerobic Base / Extensive Endurance) Zone 3 (Aerobic Tempo / Intensive Endurance) Zone 4 (Sub-Lactate Threshold, or LT) Zone 5a (Super-Lactate Threshold, or LT) Zone 5b (Aerobic Capacity, or VO2max) Zone 5c (Anaerobic Capacity) See also: Reviewed by Jabeen Begum on June 22, 2021 Anaerobic exercise is similar to aerobic exercise but uses a different form of energy — quickly and immediately. Anaerobic exercises include high-intensity interval training (HIIT), weight lifting, circuit training, Pilates, yoga, and other forms of strength training. This type of exercise offers many health benefits. It’s a great way to improve your cardiovascular endurance as well as build and maintain muscle and lose weight. Along with aerobic (or cardiovascular) exercise, anaerobic exercise should be a regular part of your weekly workout routine. Aerobic means “with oxygen,” and anaerobic means “without oxygen.” Both are important for your overall health because they challenge your body in different ways. Anaerobic exercise involves short, fast, high-intensity exercises that don’t make your body use oxygen like it does for cardio (or aerobic) activities. Instead, anaerobic activities break down glucose that's already in your muscles for a form of energy. Aerobic exercises rely on energy stored in your body from carbs, protein, fat, and the oxygen you breathe: You usually repeat anaerobic movements for 10 or 15 seconds before moving on to another type of movement. Aerobic exercises are easy to do for longer times, depending on your physical abilities. There's often a gray area where aerobic and anaerobic exercise overlap. Your aerobic exercise may turn into anaerobic if you raise the intensity past the point where you're able to sustain that activity. For example, if a runner’s pace is too fast, they won’t be able to keep a consistent speed for long, turning their aerobic workout into an anaerobic one. Crossfit is another fitness regimen that meets in between aerobic and anaerobic exercise. It combines the fat-burning power of aerobic activities with the strength training of anaerobic exercise. Examples of anaerobic exercise include:
Anaerobic exercise isn't easy, so it’s important to find a certified personal trainer to help you develop a routine and learn proper form. Many gyms also offer classes that include anaerobic workouts. Once you’re ready to begin, follow these basic tips to get started: Talk to your doctor before beginning an exercise routine. They can help you find a good regimen based on your fitness level and medical history. An injury could set you back weeks or months. Start slow and build up over time as you boost your endurance. Anaerobic exercise offers a number of health benefits. It can:
After age 27, you start to lose about 1% of your muscle mass each year. You can slow this loss by staying active and including anaerobic strength training in your exercise regimen. Muscle burns more calories than fat. By building up muscle mass, you ensure more fat-burning potential on a daily basis, even when you’re not working out. This also helps raise your energy level for everyday activities. How Much Anaerobic Exercise Do You Need Per Week? The CDC recommends an average of 150 minutes of moderate activity each week, along with 2 or more days of strength training (or anaerobic exercise). This breaks down to about 30 minutes of moderate aerobic activity, or 15 minutes of vigorous aerobic activity, 5 days per week, along with 2 days of strength training. Strength training is just as important as cardio for your health. Remember that you’re more likely to stick to an exercise routine if it’s something you enjoy doing. If you try an anaerobic exercise and don’t love it, try something else. Also, consider switching up your routine on a regular basis so you continue to challenge your body while keeping yourself from getting bored. |