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Training zones explained: how to use heart rate and power zones to fast-track your training

Training zones explained: how to use heart rate and power zones to fast-track your training

If you’re starting to venture into the world of riding with data, chances are you’ll have heard of training zones. Training zones enable cyclists to…

Monday, May 03

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If you’re starting to venture into the world of riding with data, chances are you’ll have heard of training zones. Training zones enable cyclists to target specific physiological adaptations and, in turn, produce more effective results from time in the saddle.

However, with numerous training zone models out there – covering both heart rate and power – and terms such as FTP, sweetspot, VO2 max and anaerobic threshold frequently bandied about, understanding and using training zones effectively can be complicated.

That needn’t be the case, though. In fact, using zones can simplify your training by adding structure to your riding, allowing you to hone in on the precise area of fitness you want to improve.

What’s more, using training zones is more accessible than ever, thanks to heart rate monitors and training apps , an increasing number of affordable power meters and the fast-rising popularity of indoor smart trainers .

So what exactly are training zones, how can you determine your zones, and how do you use them? Let’s get stuck in. What are training zones?

First, what exactly are training zones?

Training zones are intensity regions that correspond to physiological processes happening inside the body. Cyclists can use training zones to target specific adaptations, from improving endurance with base training to working on the ability to launch a max power sprint.Training zones are used to set a specific intensity at which to complete a ride, workout or interval, along with the duration required.Those intensities can be determined using heart rate, power or even […]

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