Which "Zone 2"? Comparing 7-Zone and 3-Zone Training Systems
Mar 26, 2025
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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.
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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.
Connecting Heart Rate and Power Metrics
When discussing heart rate and power metrics, it is crucial to recognize how various testing methods can affect training evaluations. For instance, lab tests designed to determine lactate thresholds often reveal different heart rate values from field tests estimating FTP, leading to potential confusion about training intensities. A cyclist might observe discrepancies, like lower fat max heart rates when comparing their heart rate zones to their power output zones, indicating that they may unknowingly favor carbohydrate utilization over fat burning. Understanding these connections is essential in structuring training that aligns with metabolic capabilities and performance objectives.
Strategizing Effective Training Plans
To maximize training efficiency, cyclists should clearly define their goals to align their workouts with desired outcomes, whether for fat burning or improving lactate tolerance. For time-crunched athletes, combining various training modalities inappropriately can hinder progress; thus, prioritizing specific training types within focused sessions is advisable. Implementing a structured program, such as alternating threshold workouts with endurance rides, can enhance overall performance and help athletes track improvements in fitness levels effectively. Embracing a tailored approach based on individual needs and test results will lead to more significant training adaptations over time.
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Navigating Training Zones: Insights on Seven-Zone vs Three-Zone Systems
OVERVIEW So many athletes are focused on training in Zone 2, but they don't realize "Zone 2" means different things depending on which training system you use. There is a 3-Zone system, a 5-Zone system, a 7-Zone system, and even more! Two of the most popular are 3-Zones, championed by researcher Dr. Stephen Seiler, and a 7-Zone system used by CTS and many other coaching groups. In Episode 241 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about how an athlete can compare or use more than one training zone methodology, and what "Zone 2" means in a 3-Zone system compared to a 7-Zone system.
TOPICS COVERED
Why training zones were created
7-Zone system compared to a 3-Zone system
Using aerobic decoupling to evaluate aerobic conditioning
Practical advice for athletes trying to use training zones
HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.