trainingzone

Training zone, in exercise physiology and coaching, refers to a range of exercise intensities used to structure workouts and monitor athlete development. Zones can be defined by physiological markers such as heart rate, power output, pace, or perceived effort, and may be used individually or in combinations.

Heart rate-based zones: A common framework defines five or more zones linked to percent of maximum heart rate or heart rate reserve. In a five-zone model, zone 1 is very easy recovery, zone 2 easy endurance, zone 3 moderate, zone 4 hard, zone 5 maximal effort. The exact percentages vary by method and individual, and athletes often customize ranges through testing.

Power-based zones: Many endurance athletes train using power data from cycling or running with a benchmark such as Functional Threshold Power (FTP). Zones are defined relative to FTP and are used to target endurance, tempo, threshold, VO2 max, and sprint work. Exact boundaries differ by program and equipment.

Pace-based or subjective zones: In some training approaches, pace, pace-to-effort, or rating of perceived exertion (RPE) define zones. This can be useful when devices are unavailable or when workouts emphasize effort rather than objective measures.

Usage and limitations: The zone approach helps structure training load, balance stress and recovery, and guide progression. It can be influenced by fatigue, heat, illness, and hydration. Regular testing and calibration improve accuracy and outcomes.