Mastering Heart Rate Zones for Peak Endurance Performance
Over the past couple of weeks we have been discussing Lactate Threshold Testing and why using your Lactate Threshold is better for endurance training than Max Heart Rate.
Now you know how to test and how to set your zones, here is some information about how to use those zones to best effect and leverage heart rate training to achieve yous race goals:
Zone 1 – Recovery: Below 80% lactate threshold
Zone 2 – Aerobic: 80-90% lactate threshold
Zone 3 – Tempo: 90-99% lactate threshold
Zone 4 – Lactate Threshold – 100%-104%
Zone 5 – VO2 max: 105% – Above lactate threshold
Zone 1 Recovery: Below 80% lactate threshold
This is light, conversational pace training. Running in this zone helps develop basic aerobic fitness, allows for recovery runs, and serves as a good warm up/cool down. It shouldn’t be the bulk of training but is useful.
Zone 2 Aerobic: 80-90% lactate threshold
This is general aerobic training.
Running in this zone builds aerobic base, improves fat burning capabilities, and prepares the body for harder efforts. It makes up the largest percentage of easy/long run training.
Zone 3 Tempo: 90-99% lactate threshold
This is tempo/threshold training.
Running in this zone starts to challenge the lactate threshold which improves speed and efficiency. It also develops mental toughness crucial for racing. Including tempo runs helps build strength, both physically and mentally.
Zone 4 Lactate Threshold – 100%-104%
This is lactate interval training.
Running in this zone stresses the VO2 max to increase it over time. The hard efforts tap more into speed and anaerobic power. Including lactate work builds speed and tolerance to pain/fatigue.
Zone 5 VO2 max: 105% – Above lactate threshold
This is full-out sprint training.
Running all-out in this zone boosts max speed and form. The intense bursts train the nerves to fire faster and recruit more muscle fibers. Including sprints develops power and leg turnover.
Following a training plan that incorporates all the heart rate zones will provide physiological and mental benefits to fully optimize your fitness for your goal race distance.
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