The Time-Crunched Cyclist Podcast by CTS
Which "Zone 2"? Comparing 7-Zone and 3-Zone Training Systems
Mar 26, 2025
Training zones can be confusing, especially with different systems defining ‘Zone 2’ uniquely. The discussion highlights the differences between the 3-Zone and 7-Zone training systems, revealing how they impact performance. The hosts delve into the significance of aerobic decoupling as a measure of conditioning and offer practical advice for athletes. Personalized training strategies are emphasized, showing how individual testing can optimize performance and adapt training methodologies to each athlete's needs.
26:24
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Quick takeaways
- Understanding the differences between the 3-Zone and 7-Zone systems is essential for cyclists to tailor their training effectively.
- Evaluating aerobic conditioning through metrics like aerobic decoupling can help athletes optimize their training approaches based on individual goals.
Deep dives
Understanding Training Zones
Different training zones exist to help cyclists better understand their workout intensities and the physiological responses associated with them. The seven-zone system, commonly used in professional training contexts, provides a detailed way to describe effort levels based on variables like Functional Threshold Power (FTP) and lactate thresholds. In contrast, the three-zone system simplifies these categories into broader aerobic and anaerobic zones, focusing primarily on endurance training. The key is knowing that while these systems serve similar purposes, they are not interchangeable and can yield different insights depending on the training goals.
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