Last week, we explained a simple test to dial in Zones 1, 2 and 3.
Three Laps
Start Easy
Run Each Lap Faster
Aim For A Low, Mid and Top of Green Zone feeling.
I shared my data table from the test.
At 55, my heart rates are lower than what you’ll typically see. When I was younger, the HRmax column would show 130/140/150 bpm.
When YOU run the progressive set, use feel with heart rate caps based on your current zones.
Checking Durability
I’ve coached many hard-case athletes who were certain their Zone 3 Pace was “easy.”1
To them, I’d say…
Let’s Prove It
Here is the workout.
RUN One hour at “Easy Pace”
You decide the pace.
I recommend Lap 1 Pace from the test.
RIDE 1-5 hours at “Easy Pace”
Unless you are an Ironman triathlete, 1-2 hours will be plenty.
Marathoners, consider riding long enough so the total duration (run-bike-run) equals your goal marathon time.
RUN Another Hour at the SAME Pace as Run #1
On the second run, note what happens to:
Feeling, and
Heart Rate
Keep paying attention for 24 hours - note sleep, nutrition, mood and overall feeling.
Tips For Interpretation
Feeling. Was it still “easy” at the end? If not then consider what caused the change: hydration, nutrition intake, pace selection and/or overall endurance.
Heart Rate. In the data table (below) you will see the average heart rate at the end of each hour is within 3-8 bpm of the maximum heart rate (above) from Lap 1.
The ratio of “heart rate to pace” seen in the first 20 minutes of a Green Zone workout is understated.
We need longer segments, samples after warm-up and samples at the end, to see normal heart rate response.
A rise of 5-10 bpm, with feeling staying the same, is normal.
Strain. While this run-bike-run is a long workout, it is not an intense workout. If the paces & powers are “easy” then there should be a quick recovery.
If “easy pace” is incorrect then it will become obvious:
Feeling - the second run will feel tougher than “easy.” Pay attention to breathing and ease of movement (see Subjective Perception Chart, above).
Heart Rate - will be significantly elevated. Compare the last 30-minutes of Run #1 with the last 30 minutes of Run #2. 5-10 bpm elevation is fine, so long as Feeling remains in the Green Zone.
Strain - watch hunger, sleep and mood in the 24 hours post workout.
If Heart Rate & Feeling Decouple From Pace
If the second run blows out then the reason usually is a little-bit-of-everything:
Easy pace set too high.
Duration longer than the athlete’s current endurance.
Hydration.
Nutrition.
Output was “spiky” relative to fitness. Surges in pace, and power, can create surprising fatigue in low-volume athletes.
The most valuable information is not from speculating on “why.”
The key information is heart rate to pace was not stable in the Green Zone.
The athlete should continue with a primary focus on Green Zone training and building General Capacity.
The athlete should consider if Green Zone targets need to be reduced.
What To Expect As Fitness Improves
As General Capacity improves, the athlete will see stability at relatively higher paces.
This Case Study is a Zone 1 example.
Ultimately, long-duration durability can be built in Zone 2 (Competitive Amateurs) and Zone 3 (Top Amateurs & Elites).
Rather than seeking to progress the relative intensity of this long-duration combination workout:
Prove Zone 1 General Capacity
Consider The Specific Capacity Required For The Goal Event
Begin The Process Of Adding Core Pace Workouts
This long-duration workout brings together the four frameworks explained in Chapter One:
Basic Fitness
Metabolics
Work Capacity
Time
If the second run is blowing out then continue to focus on the basics.
Back to Table of Contents
I once had a good friend claim 200w was “the absolute easiest I can ride.” So I sent him out to ride five hours at 200w. He was an Ironman triathlete with ambitious goals. I had him send me average power, heart and feeling (by hour) for the five hours. Running before and after was not required for him to discover a training zone below his “absolute easiest.”