Presentation by Coach Nicole Drummer on how to set up triathlon training zones for the swim, bike and run. Knowing current fitness levels is important so you can train at appropriate paces. By training appropriately, you will see your triathlon performance improve!

1. How to Establish Training Zones
(and why you should!)
Nicole Drummer
February 11, 2012

2. Overview
● What are zones and why do we need them?
○ Lactate Threshold Explained
● Field Tests
● Different zone calculation methods
○ Swim
○ Bike
○ Run

3. Why do we establish zones?
● We establish zones so that we can train specific energy
systems.
● We want to train specific energy systems that we will use in
our race distance
○ While all triathlons are essentially "aerobic" in nature,
Ironman training is not the same as Sprint triathlon
training.
○ We "periodize" training of these systems throughout the
season to show up in our best form on race day. (Steve
will talk about this.)
● The best way we know how to establish zones is to
determine (or estimate) lactate threshold and then calculate
the zones from there.

4. Very Brief Summary of Energy Systems

5. What is lactate threshold?
● What is lactate/lactic acid?
○ Lactate is an intermediate compound in the conversion
of carbohydrate to energy.
○ Your body uses lactate as an energy source! It's not a
bad thing.
● What is the threshold?
○ When lactate is produced faster than you can clear it,
that is your lactate threshold or LT.
○ Efforts greater than LT can cause significant fatigue -
you are forced to slow down.
○ You can train you body to tolerate more lactate, which is
why we want to train this!
○ Your LT is a great predictor of performance.

6. What the LT looks like:

7. The Zones in a Nutshell
Rate of Perceived
Zone Description Exertion (1-10
scale)
1 Active Recovery 2-3
2 Endurance 4-5
Upper
3 6-7
Endurance/Tempo
4 Lactate Threshold 7-8
VO2 max/Anaerobic
5 9+
Capacity/Power

8. So what now?
● Get Tested!
○ You can pay a lab for the blood test in your sport - this
will give you the most accurate info.
○ Or do a "field test" to estimate it.
■ a lot cheaper this way.
● There are different methodologies for establishing training
zones, but the key is to find one that works for you
○ The test should be easy to do every 4-8 weeks.
○ The zones should be set up so that you can easily
incorporate them into your training.
○ You need to have a metric. Heart rate, pace, or power
(or all of the above!)

9. Swim...establish your "T-pace"
Pace based - all you need is a watch (and maybe a calculator)
Joe Friel: 1000yd Time Trial (TT)
Warm-up, then swim 1000yds as fast as you can. Threshold pace is average
pace/100yds. (20 minute TT = 2:00/100yd T-pace)
SwimSmooth "CSS" (critical swim speed)
http://www.swimsmooth.com/training.html
Do a 400yd TT and a 200yd TT.
Calculate the difference in pace:
CSS (m/sec) = (400 - 200) / (T400 - T200)
CTS: 400yd TT and a 100yd TT.
LT Swims are at ~pace/100yds from the 400yd test.
If you swim 2-3 times per week, have one workout that focuses on endurance
(below T-pace, longer sets) and one that works your T-pace (sets of ~100-
400yds).

10. Bike Field Tests
Joe Friel: HR: 30 min TT, take your average heart rate for the last 20
minutes of test. That is your LTHR.
CTS: 2x8min all out with 10min recovery in between.
Highest average power or heart rate for one of the two 8 minute
intervals is used for zone calculation
Allen & Coggan: 20min all out TT, and your Functional Threshold
Power (FTP) or heart rate is about 95% of that. Use FTP for zone
calculations.
Graded Test: On a trainer, increase power or heart rate every 3-5
minutes to exhaustion. The HR where your breathing shifts noticably
(you aren't able to speak comfortably any more) is about your LTHR.
Note: all field tests need to be done when you are rested. A substantial
warm-up should take place as well.

11. Run Field Tests
Joe Friel: 30 minute time trial.
Average HR of final 20 minutes is LTHR.
Average pace for entire 30 minutes is FTPa.
CTS: 8 minute field test - run as fast as you can for 8 minutes.
Zones calculated as a percentage of field test HR and pace.
Graded Test: On a track or treadmill, increase speed or heart rate
every 3-5 minutes to exhaustion (not collapse exhaustion!). The
HR/pace where your breathing shifts noticably (you aren't able to speak
comfortably any more) is about your LTHR.

12. Friel Zones
Zone Name Running - HR Bike - HR Run - Pace
Less than 85% Less than 81% of Slower than 129%
Zone 1 Recovery of LTHR LTHR of FTPa
85% to 89% of 81% to 89% of 114% to 129% of
Zone 2 Extensive Endurance LTHR LTHR FTPa
90% to 94% of 90% to 93% of 106% to 113% of
Zone 3 Intensive Endurance LTHR LTHR FTPa
95% to 99% of 94% to 99% of 99% to 105% of
Zone 4 Threshold LTHR LTHR FTPa
100% to 102% 100% to 102% of 97% to 100% of
Zone 5a Threshold of LTHR LTHR FTPa
103% to 106% 103% to 106% of 90% to 96% of
Zone 5b Anaerobic Endurance of LTHR LTHR FTPa
More than 106% More than 106% of Faster than 90% of
Zone 5c Power of LTHR LTHR FTPa

13. Allen & Coggan (Cycling)
Zone Name HR Power
Zone 1 Active Recovery <68% LTHR <55% FTP
69% - 83%
Zone 2 Endurance 56% - 75% FTP
LTHR
84% - 94%
Zone 3 Tempo 76% - 90% FTP
LTHR
95% - 105%
Zone 4 Lactate Threshold 91% - 105% FTP
LTHR
Zone 5 VO2 Max >106% LTHR 106% - 120% FTP
Zone 6 Anaerobic Capacity N/A 121% - 150% FTP

14. Carmichael Training Systems
Cycling Running
Zone Cycling HR Running HR
Power Pace
Endurance Miles 45%-73% 50%-91% <97% <97%
Tempo 80% - 85% 88%-90% 98% - 102%* 98% - 102%*
Steady State 86% - 90% 92% - 94% 92% - 98%* 92% - 98%*
Climbing Repeat 95% - 100% 95% - 97% N/A N/A
102% - 108% 102% - 108%
Power Interval Max Effort (101% +) 100%+ (fartlek (fartlek
intervals) intervals)

15. Summary
● Lactate Threshold is a key marker in endurance sport
training
● Set up zones based on LT!
● Choose your field test method and zone calculation method
● Re-test every 4-8 weeks to monitor progress.
● To improve LT, you must train at LT (but be smart about it)
○ A coach can help
● Questions?
○ nicole@neoendurancesports.com
○ 719-235-8209
○ http://neoendurancesports.com

16. References
● http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-
setting-zones.html
● http://www.nytimes.com/2006/05/16/health/nutrition/16run.html
● The Time Crunched Triathlete, Carmichael and Rutberg, Velo
Press, 2010.
● Training and Racing with a Power Meter, Allen and Coggan, Velo
Press, 2006.
● The Triathlete's Training Bible, 2nd Ed. Friel, Velo Press, 2004.