Created: 2024-02-15 18:08
Reference: Notes from Beyond Training (https://beyondtrainingbook.com/)
- Zone 1: Light exercises like walking with the dog or yoga. The increased blood flow favors recovery, which makes it preferable over fully resting for recovery.
- Zone 2: trains the body to use fat as energy source. Main zone for endurance training
- Zone 3: combination of fat and carbs sources. Makes us feel good due to the higher intensity and relatively low effort. Generally not sustained but rather at particular moments like going up a hill when on a Zone 2 run.
- Zone 4: energy source is mainly carbs. Lactic acid production and processing stays constant (specially in lower Zone 4) which makes it possible to sustain over relatively long periods of time, this trains the body to process lactic acid faster. Ideal for interval training, 1:1 ratio of exercise and rest (eg. 60s running and 60s walking)
- Zone 5: lactic acid production is higher than what the body can process/eliminate, thus is not sustainable over long periods of time. Interval training with 1:1 or even 1:3 ration of exercise and rest. Greatly improves performance on the lower zones!
NOTE: add notes on Lactate threshold