QT2 Training Zones
Below is a description of the QT2 training zones. Please see the previous post which addresses how to determine Threshold Heartrate (TH).
Zone R (~74% of TH): Recovery zone. To be used for all recovery rides and runs between key intensity sessions. This takes patience to complete correctly but is critical to being recovered for key workouts. If these workouts are over done, your peripheral system will be too fatigued to effectively stimulate your core systems during key workouts where the goal should be to push your limiters. This zone is also used during long rides for stops, and downhills.
Zone 1 (~83% of TH): Aerobic endurance zone. Primary zone for all long rides and runs. Typically, early in the season during the base building phase all work is spent in this zone. Long rides outside, should be spent in this zone in combination with Zone R (due to down hills, stop lights, etc). Rides on the indoor trainer should be spent only in zone 1 (no down hills, stop lights, etc) and therefore should get a 1.2 factor applied to them. That is, a 100 min ride on trainer in Zone 1 is worth 130 minutes outside.
Zone 2 (~90% of TH): Endurance tempo zone. Zone to be used at the end of long rides and runs following the base phase (typically 8-12 weeks). As the race season draws closer, the amount of time spent in this zone should increase. We recommend a maximum of 120 minutes on the bike and 45 minutes running, inserted at the end of your long sessions.
Zone 3 (~97% of TH): Threshold tempo zone. Zone to be used for increasing the the percentage of pace or power at which TH occurs relative to VO2 max pace or power. As the race season draws closer, the amount of time spent in this zone should increase. We recommend a maximum of 30 minutes repeats on the bike and 20 minutes running, inserted within the context of an aerobic session.
Best Effort Repeats: The goal of repeats is to increase the body's ability to buffer and tolerate lactic acid, raise the percentage at which AT occurs relative to VO2 max, and improve efficiency. These repeats should only be used during the final 8-12 weeks preceding your major goal race. They are paced to provide a sustainable best effort workout. That is, if you complete 5 x 1 mile repeats, you would do them at the fastest pace you could sustain through all five repeats. If your 5k pace is what you think it is, you should be able to hit the paces indicated by our triathlon and run calculators. The longer repeats are typically used during the final anaerobic weeks before major goal races, while the shorter ones are used early on during the anaerobic period. The heart rate monitor should stay home for these, since the goal should be to increase your performance from one workout to the next (best effort) and improve speed potential.