Following John’s article on subjective perception, I want to wrap up the zone section by explaining where the breakpoints & lingo fit into the Five-Zone System.
Zone 1
The best description I’ve come across for locating Zone 1 is Alan’s (below)
Speaking from experience, you are not going to like what this shows you.
At least the first time you apply the protocol.
Start ridiculously easy
Very gradually increase effort
Notice where lactate bottoms out
That’s Zone 1
Personally, once I accepted this reality, it was a relief. Easy pace took the stress out of my endurance training.
As John notes (table above), this effort requires consciously holding back.
Zone 2
Now that you’ve located Zone 1, Zone 2 becomes a snap to find… it is a little above Zone 1.
With gradual steps, and patience, you can dial things in more accurately. In the table below the “bottom” is a range.
By combining John’s subjective guidance, with the lactate data, you’re going to be able to dial your Green Zones very accurately.
This avoids the endless worry about “Where’s my LT1?” I’m sure every coach and athlete (except the vets like John) has been there.
Bottom Things Out - Zone 1
Little Higher - Zone 2
Let what happens during, and after, the workout confirm your targets…
Feels Comfortable?
Anabolic Result Afterwards?
Repeatable?
Done.
Sweet Spot
The term “Sweet Spot” has been around as long as I have.
20+ years ago, it meant a lactate value of 2.0 mmol.
More recently, I’ve come across references to 1.0 mmol above baseline. Although the authors rarely nail down what they mean by baseline. Is the baseline… fasted, resting, lowest value, or average value from before lactate rises materially? It’s tough to find a consensus. For baseline, use the “bottom out” point. It removes a lot of noise from lactate tests.
I’ve also seen Sweet Spot applied to a Zone 4 effort, just under functional threshold power/pace.
My advice:
Never use nominal lactate values for setting training intensities.
1.0 mmol above baseline is a lousy place to train Green Zone adaptations. It is too intense for the adaptations & durations we want to target.
There’s nothing “sweet” about a Zone 4 effort. Better to call it “hard training” like John does.
Zone 4
Many terms fall into Zone 4, as described by John:
Second Lactate Threshold (LT2)
Second Lactate Turnpoint (LTP2)
Functional Threshold Power or Pace (FTP)
Anaerobic Threshold
Lactate Threshold (confusingly, common usage can mean Top of Zone 2 or Top of Zone 4)
Critical Speed, Power or Pace
Additionally, many coaches split Zone 4 and 5 with the boundary being their favorite breakpoint (LT2/LTP2/CP/CS…). You may have noticed.. I’m one of those coaches and I use LT2 to set the top of Zone 4.
My advice?
However, you define things... When you are seeking Zone 4 adaptations, spend a couple YEARS using the bottom of Zone 4. For the technically minded… this means sitting under the breakpoint you are using to determine Zone 4. The nice thing about this tip, it works with whatever top-end breakpoint you prefer.
I realize it’s tough but… don’t spend energy optimizing your top-end breakpoints. Spend energy getting better. The CS/CP models are useful but… most amateurs waste energy setting up the system and keeping it current. Far better to spend that mojo on broadening General Capacity and executing Specific Preparation workouts.
Improving VO2 Max
When you want to specifically target VO2max improvement, use Zone 5. Don’t sit at “High Zone 4.”
When it’s time to target these adaptations, use the 6-minute protocol we’ve shared and put together a structured approach.
John’s Sustained Speed Protocols are effective for running, cycling and swimming.
Final Tips
John’s going to close it out.
John’s Voice…
Every lactate curve is individual and influenced not only by pace (nutrition, fatigue, stress…).
Not everyone shows a ‘first step’ in the lactate curve. Some athletes have a smooth line till it suddenly goes up at the anaerobic threshold.
We pointed out the importance of a warm-up in an earlier article and the need to start slow for the first few stages, so you can catch that first elevation in the lactate curve (if it is there), which can be so subtle.
Besides monitoring heart rate and pace (and power on the bike), always do a subjective score when going through the lactate testing with every new stage; score 1-5, half scores are accepted (e.g. this feels like a 3.5), and take the score in the last minute of the step. See below for a sample test.
After testing, practice the recommended results in training and adjust if the subjective score does not match the recommended zones (controversial, I know).
Be aware that a lactate test on a treadmill can show a different curve from one done outside on a track, indoor bike can also differ from outside testing.
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