Intensity training zones
Overview of the training zones used at sportanalytix.com
The following compilation provides an overview of training zones and its benefits used at sportanalytix.com.
Training within the recovery zone supports endogenous regeneration processes and therefore helps the athlete to recreate from hard training sessions or competitions and helps to prepare the organism for subsequent training loads. However, inexperienced athletes might recover sooner by not training, rather than working out in the recovery zone.
BE1 Basic endurance 1
The purpose of working out in this intensity zone is to increase the aerobic endurance capacity, thus basic endurance is consolidated and ameliorated. The main stimulus in this training zone is duration. The BE1 - training usually comprises the major proportion of an annual training program. The continuous method is common in this training zone.
BE2 Basic endurance 2
The purpose of this training zone is to enhance the aerobic-anaerobic endurance capacity. Due to crossing the border of the aerobic performance range, the body is trained to optimize its lactate tolerance and removal. Thus, the anaerobic threshold is pushed towards the maximal heart rate. BE2 - training sessions involve shorter distances at higher speed, compared to BE1. The muscular enzyme system will learn to use glycogen more efficiently for energy supply.
PE1 Power endurance 1
The PE1 - Training increases the aerobic muscle endurance, enabling the athlete to sustain a high power output for a prolonged period. PE1 - training sessions are performed against high resistance for prolonged periods of time. The main training stimulus in this zone is intensity.
PE2 Power endurance 2
PE2 workouts consist of a few short anaerobic intervals against high resistance. This training zone predominantly increases the anaerobic muscle endurance. Similar to BE2 training sessions, the aerobic capacity is crossed, to increase the lactate tolerance threshold. Working out in this training zone will increase the capacity to endure short strenuous efforts.
CSE competition specific endurance
Heart rate within this training zone is very high. Therefore only relatively short distances can be completed at this level. Thus interval training or competitions itself are the most adequate methods to increase this specific area of endurance capacity