WELCOME
Welcome to TRAINING ZONES: EXPLAINED, your journey to become a Training Zone Master begins now!
Work through each module of the course at your own pace and revisit any lessons.
COPYRIGHT
No portion of this manual may be used, reproduced or transmitted in any form, or by any means: electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of BUILT TO ENDURE except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, blog, newspaper etc. These cases require written approval from BUILT TO ENDURE prior to publication.
DISCLAIMER
The information in this course manual is offered for educational purposes only. The reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. If in doubt about your suitability to go through the exercises in this guide you should check with your medical professional before commencing. Those participating in exercise programmes should check with their Doctor prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming.
ZONES. YOUR TRAINING HOW TO SET
YOUR TRAINING ZONES:
THERE ARE VARIOUS THRESHOLDS THAT WE CAN USE TO BREAK DOWN EACH OF YOUR TRAINING ZONES. SOME ARE BETTER SUITED THAN OTHERS TO CERTAIN ZONAL TRAINING PATTERNS, EG. THE USE OF HEART RATE TRAINING FOR ZONE 1 AND 2 EFFORTS.
BELOW, I SHOW YOU HOW 1 RUN/RIDE CAN HELP YOU WORK OUT THE FOLLOWING DATA: LACTATE THRESHOLD HEART RATE RUNNING THRESHOLD PACE CYCLING FUNCTIONAL THRESHOLD POWER IF YOU’RE NEW TO RUNNING AND CYCLING AND THE TESTING SESSION ON THE NEXT PAGE SEEMS QUITE DAUNTING AND OVERWHELMING AT THE MOMENT, PLEASE DON’T BE PUT OFF. YOU CAN STILL WORK IN DIFFERENT TRAINING ZONES BASED OF YOUR EFFORT LEVEL AND GET GREAT RESULTS!
WARM UP
Increase intensity & heart rate + 3x power surges on the bike/ 3x accelerations on the run. 10-15 mins ACTIVE 30 mins 5-10 mins COOL DOWN RUN OR RIDE AS HARD AS YOU CAN.
Ease off power/pace and lower your heart rate.
LACTATE THRESHOLD HEART RATE (LTHR)
RUNNING THRESHOLD PACE
CYCLING THRESHOLD POWER (FTP)
