BUILT TO ENDURE
TRAINING ZONES: EXPLAINED CHEATBOOK
BUILT TO ENDURE
COPYRIGHT No portion of this cheatbook 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 cheatbok 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.
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DISCLAIMER The information in this cheatbook 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.
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ZONE 1 PRETTY EFFORTLESS, CAN MAINTAIN FOR HOURS. EG. WARM UP BRISK WALK
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ZONE 1 RUNNING <80% LACTATE THRESHOLD HEART RATE. <76% THRESHOLD RUNNING PACE. 1-3/10 RATE OF PERCEIVED EXERTION.
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ZONE 1 CYCLING <80% LACTATE THRESHOLD HEART RATE. <55% FTP. 1-3/10 RATE OF PERCEIVED EXERTION.
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ZONE 2 THE BREAD & BUTTER OF ENDURANCE TRAINING. EG. LONG RUN
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ZONE 2 RUNNING 80-90% LACTATE THRESHOLD HEART RATE. 76-87% THRESHOLD RUNNING PACE. 4-5/10 RATE OF PERCEIVED EXERTION.
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ZONE 2 CYCLING 80-90% LACTATE THRESHOLD HEART RATE. 55-75% FTP. 4-5/10 RATE OF PERCEIVED EXERTION.
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ZONE 3 ‘COMFORTABLY UNCOMFORTABLE’SERVES A PURPOSE WHEN PROGRAMMED CORRECTLY. EG. TEMPO RIDE
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ZONE 3 RUNNING 96-100% LACTATE THRESHOLD HEART RATE. 93-100% THRESHOLD RUNNING PACE. 6-7/10 RATE OF PERCEIVED EXERTION.
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ZONE 3 CYCLING 96-100% LACTATE THRESHOLD HEART RATE. 76-90% FTP. 6-7/10 RATE OF PERCEIVED EXERTION.
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ZONE 4 A CHALLENGING ZONE WHICH WILL IMPROVE HIGH-END FITNESS AND ENDURANCE CAPABLITIES. EG. 4X 8MIN THRESHOLD EFFORTS
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ZONE 4 RUNNING 102-105% LACTATE THRESHOLD HEART RATE. 102-115% THRESHOLD RUNNING PACE. 8/10 RATE OF PERCEIVED EXERTION.
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ZONE 4 CYCLING 102-105% LACTATE THRESHOLD HEART RATE. 91-105% FTP. 8/10 RATE OF PERCEIVED EXERTION.
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ZONE 5A PUSHES YOUR CARDIORESPIRATORY SYSTEM TO THE MAX. EG. 1KM REPEATS
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ZONE 5A RUNNING >106% LACTATE THRESHOLD HEART RATE. 106-120% THRESHOLD RUNNING PACE. 8-9/10 RATE OF PERCEIVED EXERTION.
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ZONE 5A CYCLING >106% LACTATE THRESHOLD HEART RATE. 106-120% FTP. 8-9/10 RATE OF PERCEIVED EXERTION.
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ZONE 5B RAISES YOUR ANAEROBIC THRESHOLD. EG. 8X 2 MIN ‘HARD STRART’ INTERVALS
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ZONE 5B RUNNING >106% LACTATE THRESHOLD HEART RATE. 121-145% THRESHOLD RUNNING PACE. 9-9.5/10 RATE OF PERCEIVED EXERTION.
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ZONE 5B CYCLING >106% LACTATE THRESHOLD HEART RATE. 121-145% FTP. 9-9.5/10 RATE OF PERCEIVED EXERTION.
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ZONE 5C ALL-OUT MAXIMUM EFFORT EG. 100M SPRINT
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ZONE 5C RUNNING >106% LACTATE THRESHOLD HEART RATE. >150% THRESHOLD RUNNING PACE. 10/10 RATE OF PERCEIVED EXERTION.
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ZONE 5C CYCLING >106% LACTATE THRESHOLD HEART RATE. >150% FTP. 10/10 RATE OF PERCEIVED EXERTION.
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