Training Info

Bike Heart Rate Training Zones Based on a 160 Lactate Threshold Heart Rate
Zone	Heart Rate	LTHR (%)	Workout Type	Benefits
1	104-129	65-80	Steady ride Interval recoveries	Recovery Aerobic Endurance Slow twitch muscles
2	130-142	81-89	Steady ride	Aerobic Endurance Slow twitch muscles
3	144-149	90-93	Steady ride Long Intervals	Aerobic Endurance Slow twitch and fast twitch type IIa muscles
* SS	147-155			See comment below
4	150-159	94-99	Steady ride Long intervals	Maximal aerobic endurance Anaerobic endurance Slow twitch and fast twitch type IIa muscles
5a	160-163	100-102	Steady ride Long intervals	Maximal aerobic endurance Anaerobic endurance Slow twitch and fast twitch type IIa muscles
5b	165-169	103-106	Intervals	Anaerobic endurance Fast twitch type IIa, IIb muscles Aerobic capacity
5c	170 and above	106+	Repetitions	Fast twitch type IIb muscles Anaerobic capacity Lactate tolerance

Training for Advanced Athletes, Part 5

Joe Friel - 6/5/11

* Although we are usually told to avoid zone 3 training, this is the block in which I have seen the greatest gains in FTP. Zone 3, especially the upper portion, seems to be quite effective for producing aerobic fitness and yet not overly demanding on the body requiring frequent or extended recovery. It seems I saw such a finding in a paper by Dr. Eric Bannister a few years ago but I’ve been unable to find it. He’s the one who developed the TRIMP system. Allen and Coggan in their excellent book, Training and Racing with a Power Meter, refer to the upper end of zone 3 and the lower end of zone 4 as the “sweet spot” and a range that is very effective for producing aerobic fitness.