The training zones are divided into different sections according to the intensity of the effort.
Heart Rate Training Zones
You need to know your resting heart rate (HRr) and maximum heart rate (HRm). A heart rate monitor is necessary for accurate measurement. HRr is measured in the morning, a few minutes after waking up. If this isn't possible, it can be measured after 15 minutes of rest in a horizontal position in a quiet environment. HRm can be theoretically calculated using the Karoven method: HRm = 120 – age. However, this isn't exact, as it can vary depending on individual characteristics. It's recommended to perform an exercise stress test to determine an individual HRm. This method is typically used with people in good physical condition.
How do I perform the stress test?
An incremental stress test is performed. It begins at a low intensity; every 3-1 minute the speed is increased, and the heart rate will gradually rise until it reaches a point where it no longer increases. That is the maximum heart rate.
Once the resting heart rate and maximum heart rate are known, training zones can be established by heart rate.
To determine the thresholds, the metabolic analysis method using lactate test strips can also be employed. This is performed by pricking the skin (usually a finger). The first prick is taken at 120-130 heartbeats per minute, and then a prick is taken every minute thereafter. All data, including the lactate level, must be recorded. While scientific literature typically cites these thresholds as 2 and 4 mmol/L, this is an estimate, and the test must be performed individually to determine the inflection points. These inflection points indicate the VT1 and VT2 thresholds.
In this example , VT1, also known as the anaerobic threshold, is at the first inflection point, which corresponds to 2 mmol and 145 HR. VT2, also known as the anaerobic threshold, corresponds to the second inflection point at 4 mmol and 160 HR.
According to García Pallarés, J; Morán-Navarro, R, the following zones exist:
Another way to determine training zones in cycling is by using watts. To calculate this, you need to obtain your FTP data. You can read the guide on How to Calculate Your FTP and use this data to create your training zones. The most commonly used zones are the classic zones proposed by Hunter Allen and Andrew Coggan.
Literature
- 1. Gonzalez Iturri. JJ, Villegas Garcia. JA Athlete Assessment. Biomedical and Functional Aspects. FEMEDE Sports Medicine Monographs. ISBN: 84-605-8715-0.
- 2. López Chicharro, J., Fernández Vaquero, A. Exercise Physiology. Editorial Panamericana. 1998. 2nd Edition. ISBN: 84-7903-401-1.
- 3. MacDougall. JD, Wenger. HA, Green. HJ Physiological evaluation of the athlete. Paidotribo Publishing. 2nd edition. ISBN: 84-8019-236-4
- 4. Manonelles Marqueta. P, Boraita Pérez. A, Then Fernandez. E, Pons de Beristaín. C. Sports Cardiology I. Femede Monographs. Nexus Editions. 2003. ISBN: 84-932682-3-2.
- 5. Veronique Billat. Physiology and Methodology of Training (from theory to practice). Paidotribo Publishing House. 2002. 1st Edition. ISBN: 84-8019-627-0 .
