查看完整版本 : Zone 2 training

橫渡英倫 2021-8-13 06:52 AM

What is Zone 2 Training? Well, let's take a look at the 5 Zones.

ZONE 1 (Warm-up / Recovery)
50-60% of max HR
4/10 on RPE (Rated Perceived Exertion) scale
20-30% of OTV (Overall Training Volume)

ZONE 2 (Aerobic Base)
60-70% of max HR
5-6/10 RPE
50-60% of OTV

ZONE 3 (Aerobic Endurance / Threshold)
70-80% of max HR
7/10 RPE
5-10% of OTV

ZONE 4 (Anaerobic Capacity / Long Intervals)
80-90% of max HR
8-9/RPE
10-15% of OTV

ZONE 5 (High-End Speed Training)
90-100% of max HR
10 RPE
5-10% of OTV

---------
Zone 1&2 - 80% of your training

Zone 4&5 - 20% of your training

Zone 3 sits right in the middle and provides almost no benefit to developing efficiency, speed, or power. This is the GREY AREA of training. Most newbie athletes train here because it makes them feel like they look fast. Training at this intensity for a long duration is shown to result in performance plateaus and an increased risk of injury and illness, a frustrating place to be. And yet, this is where most athletes train. Think of it as your Ironman and 70.3 race pace.

This brings us to Zone 2. The primary benefit of Zone 2 training is that it builds aerobic base and endurance. Zone 2 is the base, or foundation, of which your threshold fitness is built. Without Zone 2 training, your body will fall apart under greater stress (intervals, threshold, even racing).

Remember, the key to maintaining speed is not faster intervals, rather, it's not slowing down. Zone 2 will give you the base to keep you from slowing down.

Tomorrow: HOW TO TRAIN IN ZONE 2 PROPERLY

古時正廁紙 2021-8-13 10:10 PM

z3 跑5k 平均配速要差唔多9:10mins :smile_27: :smile_27: 點算好?
好難降到z2 都係z2 徘徊到z3  多數z3
啱啱開始跑

[[i] 本帖最後由 古時正廁紙 於 2021-8-13 10:28 PM 編輯 [/i]]

橫渡英倫 2021-8-13 10:42 PM

[quote]原帖由 [i]古時正廁紙[/i] 於 2021-8-13 10:10 PM 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=539201119&ptid=30105002][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]
z3 跑5k 平均配速要差唔多9:10mins :smile_27: :smile_27: 點算好?
好難降到z2 都係z2 徘徊到z3  多數z3
啱啱開始跑 [/quote]
Max hr吾啱
同埋唔fit

古時正廁紙 2021-8-13 10:46 PM

[quote]原帖由 [i]橫渡英倫[/i] 於 2021-8-13 10:42 PM 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=539202200&ptid=30105002][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

Max hr吾啱
同埋唔fit [/quote]
係咪可以再慢咁跑就得㗎?.... 會唔會關天氣事 多數下午跑:funk:

[[i] 本帖最後由 古時正廁紙 於 2021-8-13 10:48 PM 編輯 [/i]]

mamaliu2 2021-8-14 12:41 PM

[color=#ff0000]2 65-75% [/color]
3a 76-81
3b 82-87
4a 88-89
4b 90-91
5 92-100

你以前教我咁啵!

因乜原因有改動
哩個條form 似garmin內置設人

橫渡英倫 2021-8-14 01:32 PM

[quote]原帖由 [i]mamaliu2[/i] 於 2021-8-14 12:41 PM 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=539218757&ptid=30105002][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]
2 65-75%
3a 76-81
3b 82-87
4a 88-89
4b 90-91
5 92-100

你以前教我咁啵!

因乜原因有改動
哩個條form 似garmin內置設人 [/quote]
而家啲人鍾意聽簡單野
錯都無所謂;P
講到咁複雜,啲L樣就跳出來challenge
唔好煩,用default range
其實大部分人都做唔到架啦:smile_04:

[[i] 本帖最後由 橫渡英倫 於 2021-8-15 08:17 AM 編輯 [/i]]
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查看完整版本: Zone 2 training