Short recovery rides. Characterised by a low heart rate, low
perception of effort, resting blood lactate levels. Daily
activity at moderate intensity corresponds to the general
physical activity during daily tasks. For beginners and
sedentary individuals daily activities improve readiness for the
fitness-related exercise. For experienced exercisers this type
of activity can be used for recovery purposes.
Zone 1 60 - 65%
Basic endurance training improves general training ability by
strengthening heart as well as other cardio respiratory
functions. Development of economy and efficiency with very high
volume, low stress work. Very long sessions improve the
combustion and storage of fats. This type of exercise is
suitable for the beginners especially for weight management
purposes. For more experienced exercisers it is a good
alternative training method. This area of training is used to
increase endurance and you are burning fat as a fuel.
Zone 2 65 - 75%
Aerobic training improves cardio respiratory functions as well
as general aerobic capacity. This type of exercise is safe and
it is also suitable for beginners. Again this area of training
is used to increase endurance, in this area of training you are
still burning fat, but not at the same efficiency as Zone 1.
The bulk of your early training phases should be taking place in
Zones 1 & 2. Development of economy and efficiency with high
volume, moderate stress work. An important intensity for
establishing a firm base for all riders.
Zone 3 75 - 82%
Development of aerobic capacity and endurance with moderate
volume work at a controlled intensity. Possible on a turbo
trainer for up to one hour in bad weather.
Zone 4 82 - 89%
Training at this intensity improves ability to utilize lactic
acid. This makes it possible to exercise at high performance
level for longer duration without oxygen debt. Training at this
intensity requires earlier exercise experience. Training
improves performance capacity needed in competitive situations.
Once into this area it is essential that the body is ready, ie.
warmed up & fit enough. Too much at this level will lead to
Zone 5 89 - 94%
Exercise at near maximal intensities is anaerobic, which means
that muscles need more oxygen than can be transferred. This
type of training is suitable only for the experienced
exercisers. Training improves maximal performance capacity. It
is impossible to hold this level for any length of time so for
long endurance sports it is not necessary to do great amounts of
exercise in this area. It will result in raising of anaerobic
threshold, improvement of lactate clearance and adaptation to
Zone 6 >94%
Exercise at maximal intensities. This type of training is
suitable only for the experienced exercisers. High intensity
interval training to increase maximum power and improve lactate
production or clearance. Zone 6 should be done only when completely
recovered from previous work. Intensity should be such that the
effort can just be held to the end of the interval.