The Simplest Way to Understand Your Training Zones
If you want to get more out of (and more in tune with) your workout, one of the best methods to use is training zones: varying levels of exertion that help you accomplish specific fitness goals and ultimately become accustomed to riding at higher intensities.
There are many variations on zone systems, though most have about five zones and are based on your heart rate or power, measured by a heart-rate monitor or power meter respectively. You can also ditch the tech and rate your effort level by your breathing and ability to speak.
RELATED: The Ultimate Guide to Cycling Training Metrics
But—breathing intensity is a method of perceived exertion, which can be tricky to figure out if you don't have heart rate or power data to measure it against. A good way to get an idea of what different levels of intensity entail? Watch someone else go through them.
In this video, I read recently retired pro cyclist Jens Voigt's new book, Shut Up Legs!, while riding on the trainer, so you can see how much my breathing changes as I ramp up the intensity.
Voigt explains the origin of "shut up legs":
Here is what's happening in each of the five zones:
Zone 1: Easy/Recovery
Light and relaxed breathing, barely above normal. You're at 60 to 64 percent of your Heart Rate Training Zone, calculated with Heart Rate Reserve (or HRR, the difference between your max heart rate and resting heart rate).
You can talk easily.
Zone 2: Endurance/Base
Deep, steady, rhythmic breathing. This is your aerobic, endurance-training zone, requiring 65 to 74 percent HRR.
You can speak short sentences but start to breathe more heavily.
Zone 3: Tempo/Intensive Endurance
Slightly labored breathing. This is a steady tempo pace, requiring 75 to 84 percent HRR. You're working just above your endurance comfort zone—similar to when you're riding with someone who is a bit faster than you.
You can speak just a few words at a time.
Zone 4: Threshold/ Lactate Threshold
Short, fast, rhythmic breathing. This is your lactate threshold zone, requiring 85 to 94 percent HRR. You're hitting your sustainable user limit. It's also known as race pace.
You can only speak one or two words intermittently.
Zone 5: Above Threshold to Max
Hard, heavy breathing. This is your VO2 max training zone, where you're at 95 to 100 percent HRR. You're utilizing as much oxygen as possible, and going as hard as you can.
It is impossible to speak!
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