015 TRAINING FORMS AND TRAINING ZONES FOR ENDURANCE SPORTERS

Four important heart rate zones are:

  • THE GREY ZONE: effort in this area is not accompanied by an increase in lactic acid content.
  • GREEN ZONE: effort in this area is associated with a slight increase in the lactic acid content.
  • ORANGE ZONE: effort in the orange zone is associated with a moderate increase in the lactic acid content.
  • RED ZONE: effort in the red zone is associated with an extreme increase in the lactic acid content.

The aerobic threshold corresponds to the heart rate where the gray zone turns into the green zone.

The anaerobic threshold or the deflection point corresponds to the heart rate where the orange zone goes into the red zone.

The different intensity zones in colour.


TRAINING FORMS FOR WELL TRAINED ENDURANCE ATHLETES

For well-trained endurance athletes these zones are subdivided to dose the training even better. At a rising intensity it concerns the following types of training:

WORKOUT FORMS FOR ENDURANCE SPORTERS

ABBREVIATIONS:


WORKOUT ZONES IN WATTS AND HEARTRATE
This table is based on the capacity in Watts at the anaerobic threshold and the heart rate at the anaerobic threshold. Power at AT = FTP= functional threshold power. Heartrate at AT = ATHR. n.t = not applicable


Training sessions in the red zone can be hardly controlled with the heartbeat. Power meters are, in an excellent manner, able to do so.

TRAINING FORMS FOR CYCLISTS IN WATTS

TRAINING ZONES BASED ON HR max


As the heart HR max is known is it possible to calculate the other training zones.

TRAINING ZONES IN WATTS and HR max


The area above the deflection point, the anaerobic or red zone, can only be controlled with the power meter.

TRAINING ZONES BASED ON THE METHOD OF KARVONEN

The HR-reserve is the difference between HF max en HF rest.

HRreserve = HRmax – Hrest

HRtarget = HRrest+%Hrreserve

Table is based on an athlete with a HR max of 200 and a HRrest of 45. HRreserve = 155
Table is based on an athlete with a HR max of 190 and a HRrest of 45. HRreserve = 145
Table is based on an athlete with a HR max of 185 and a HRrest of 45. HRreserve = 140
Table is based on an athlete with a HR max of 180 and a HRrest of 45. HRreserve = 135