Heart Rate, Pace, Power or RPE

Training zones are established to ensure that each training is performed at the desired intensity to obtain te desired fysiological adaptation.

In general we adopt Rate of Perceveid Exertion (RPE) as preferred instrument - as particularly for ultra-runners it is important to learn the intensity that they can maintain during varying circumstances (terrain, climate, fatigue from prior day training, etc.).

You can however also use other elements to guide your intensity.  Often Heart Rate, Pace and Power are used to do so - and if you have carried out a lab or field test you can also edit the zones by applying your own specific HR, Pace or Power  zones.

Select Zone Config and edit your zones.

In our scaling:

Zone 1 is mostly active recovery

Zone 2 will be the main training zone below Aerobic Threshold

Zone 3 is the zone between Aerobic and Anaerobic Threshold

Zone 4 is the main high intensity zone (eg used in Threshold and V02Max intervals)

Zone 5 is a zone for maximal effort (high contribution of anaerobic energy systems  lactic and alactic)