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.
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Purpose of Training Zones
- Remember why training zones were created: to be descriptive, not prescriptive.
- Use zones to understand training sensations and communicate effectively, not just prescribe workouts.
Comparing Zone Systems
- Seven-zone and three-zone systems are similar but not identical, both hinging on thresholds (FTP or lactate threshold).
- Rate of Perceived Exertion (RPE) is the common language linking both systems.
Visualizing Zone Comparison
- Use visuals like charts to compare seven and three-zone models, focusing on levels and RPE.
- Remember, lab tests (lactate threshold) and field tests (FTP) measure different things.