112 DIFFERENT INTENSITY SCHEDULES

ZONE TRAINING GOAL TRAINING FORM
zone 1 Increase circulation in the muscles Warming up, cooling down, recovery after a race or heavy workout
zone 2 Improving aerobic capacity and aerobic efficiency Endurance workouts
zone 3 Improve transition from aerobic to anaerobic system (tempo) endurance with longer time blocks
zone 4 Improve FTP and anaerobic efficiency Interval training with longer blocks with relatively short rest (3-30 minutes)
zone 5 Improve lactate tolerance and VO2max Interval training with short blocks at high speed and intensity (1-6 minutes)
zone 6 Improve anaerobic capacity Accelerations and controlled sprints, short intensive intervals (30 seconds -3 minutes)
zone 7 Improve explosive power Full sprints (5 – 30 sec)
WORKOUT  ZONES  in % FTP and in % FTHR** and SPECIFIC DURATION of DIFFERENT WORKOUTS
ZONE DESCRIPTION % of FTP % of FTHR DURATION TRAINING DURATION INTERVAL
zone 1 Active recovery < 55 < 68 30 - 90 min n.a
zone 2 Endurance 56 - 75 69 - 83 60 - 90 min n.a
zone 3 Tempo endurance 76 - 90 84 - 94 60 – 180 min n.a
zone 4 Lactate Threshold 91 - 105 95 - 105 n.a* 3 – 30 min
zone 5 VO2 max 106 – 120 >106 n.a 1 – 6 min
zone 6 Anaerobic Capacity 121 - 150 n.a n.a 30 sec – 3 min
zone 7 Neuro musculair power max >> 150 n.a n.a < 30 sec
EXAMPLE  CYCLIST WITH  FTP*** 300 WATT
WORKOUT ZONES %FTP LOWER LIMIT UPPER LIMIT
Zone1: Active recover <55% -- 165
Zone 2: Endurance 56 – 75% 165 225
Zone 3: Tempo endurance 76 –90% 225 270
Zone 4: Lactate Threshold 91 – 105% 270 315
Zone 5: VO2max 106 –120% 315 360
Zone 6: Anaerobic capacity 121 – 150% 360 450
Zone 7: Neuromusculair power max >> 150% -- --
EXAMPLE SAME CYCLIST WITH FTHR 180
WORKOUT ZONES %FTHR LOWER LIMIT UPPER LIMIT
Zone 1: Active recovery <68% -- <122
Zone 2: Endurance 69 – 83% 122 149
Zone 3: Tempo endurance 84 –94% 150 169
Zone 4: Lactate Threshold 95 – 105% 170 189
Zone 5: VO2max >106% >191 max
Zone 6: Anaerobic capacity n.a -- --
Zone 7: Neuromusculair power n.a -- --

n.a  not applicable    ** FTHR functional threshold heart rate  *** FTP functional threshold power