What exactly are Running Zones?
In order to train at the right intensity, we break our training down into different intensity levels called zones. They go from very easy to very hard. Most of the plans offered on 42runs.eu are using these zones to determine the intensity of the workout (it could be by pace or heart rate). So if you want to get started with one of the training plans, it is important to set your zones in Training peaks. Lucky you, it’s easy and can be fun.
Step 1. Knowing Your Lactate Threshold Heart Rate: The 30-Minute Time Trial
Before you can set your training zones in Trainingpeaks, you need to know your Lactate Threshold Heart Rate (LTHR). This sounds fancy, but it basically refers to you average heart rate for a tempo you could run for about 60 minutes. As a 60 minute test would be too demanding, instead we use what’s called the 30-minute time trial. After a brief warm up you run for 30 minutes at a pace you could manage for those 30 minutes exactly (as close as possible). This test should not be done during a race, and should be done alone (as both race and crowd can give you that extra gear, you don’t have during your training runs).
This trial should be challenging yet sustainable, allowing you to maintain a consistent pace/effort throughout the duration.
After your run look into your running data. The average heart rate over the last 20 minutes is as a reliable approximation of your LTHR. Write that number down. It could be, for example 174 bpm
The Different Zones: Percentage of Lactate Threshold Heart Rate
Now, based on that LTHR, in our example 174 bpm you can determine your zones as a percentage of that number. In trainingpeaks you do not have to calculate that yourself. Trainingpeaks calculates it for you, if you set the parameters right. We are using the 7 running zones by Joe Friel:
Zone 1: Less than 85% of LTHR
This zone represents very light intensity, often used for warm-ups, cool-downs, and recovery sessions.
Zone 2: 85% to 89% of LTHR
A moderate intensity zone ideal for endurance training and building aerobic capacity.
Zone 3: 90% to 94% of LTHR
Transitioning into a more challenging intensity level, Zone 3 helps enhance aerobic power and threshold training.
Zone 4: 95% to 99% of LTHR
This zone focuses on improving anaerobic capacity and is often utilized for tempo runs and sustained efforts.
Zone 5a: 100% to 102% of LTHR
High-intensity efforts targeting VO2 max and enhancing aerobic capacity.
Zone 5b: 103% to 106% of LTHR
An even higher intensity level, pushing the boundaries for increased performance gains.
Zone 5c: More than 106% of LTHR
Extremely high intensity, utilized for maximum efforts and speed training.
Setting Up Your Running Zones in TrainingPeaks
This is how you set your zones in Trainingpeaks:
- Accessing Your Account: Log in to your TrainingPeaks account and navigate to your settings.
- Entering LTHR: Input your determined Lactate Threshold Heart Rate into the designated section of your profile. In our example that’s 174
- Configuring Zones: Select the option which zones you want to use. We are using the Joe Friel Running zones (when we use heart rate training plans, these zones are used).
- Save and Apply: Confirm and save your settings. These zones will now be integrated into your TrainingPeaks account, allowing you to track and plan workouts according to these specified zones.
it is good to check back every now and then to see if your LTHR is still correct. It is generally a good thing to do a 30 minute time trial every now and then and adjust the numbers in Trainingpeaks settings. You could for example make this a routine in the base period of your training.