Hi, in the 5 zone model, I train at the top of zone 2, at the threshold where my lactate is supposed to be stable - going beyond that causes it to jump and start rising exponentially.
I do zone 2 around 3 days a week for one hour each. If during the training I go slightly into Zone 3 and come back down, is that nullifying any gains, or is this insignificant?
I don’t think this is likely to matter much at all. It might even be helpful to expose yourself to higher intensity conditioning work (zone 3 and higher) on occasion.
Thanks.
Yes I do 1 session of high intensity intervals. I used to do 5k before at 3 and 4, but that was more exhausting, and by doing 80% Zone 2 and 1 interval session I can cover triple the distance in a week, with no exhaustion from zone 2.
Yea, I think that’s the typical finding for most folks. I do like the 80/20 distribution between z2 and z3-4 for general conditioning. As race or test time approaches, the proportions are likely to change a bit.
Jordan, based on that POV, would you change anything about the prescribed conditioning in the beginner template? For instance, should the LISS RPE maybe be a bit lower to stay in zone 2, and/or would you change to 3 days LISS / 1 day HIIT vs 2 and 2 to get closer to 80/20 distribution?
Relatedly, how does one count HIIT toward meeting the exercise guidelines? Is 10 rounds of 0:20 on / 1:40 off counted as 20 mins of vigorous exercise, or only 2.5 mins since the rest is recovery?
I realize this is all splitting hairs, but isn’t that what we’re all here for?
Thanks!
Nope, I’d keep the beginner conditioning the same as it is.
For HIIT, it’s typically counted for the entire time, though the volume load may be a more accurate way to do this. Could be done by met-minutes (run into the duration thing again), Calories burned (need to know RMR to subtract that), total work done, training stress score, etc.
Splitting hairs can be fun sometimes, especially if it affects management.
Hi Jordan, I’m doing 3 cardio sessions in zone 2 per week (3 x 1hr). I will eventually work some hiit into my training as well. My question has to do with recovery. If I’m truly training in zone 2 (i.e., below lactate threshold), will I need to “deload” so to speak after some time, or can I continue training at this intensity indefinitely? I’ve seen some articles saying after a certain number of weeks of zone 2 training, a lower intensity week (zone 1?) should be done. Just wanted to see if you thought it’s necessary.
In exercise, I think deloads are useful when folks have a physiological or psychological need for a short-term reduction in training stress in an effort to improve performance and/or adaptations. I do not think lack of recovery is a real reason fro a deload, as that would be better dealt with by a programming change that would likely last longer term.
I think it’s unlikely you’ll be able to train the way you mention indefinitely while still getting good results. At some point, the programming will need to change as you stop responding it.
Directly to your question, I don’t think deloading from the intensity of z2 to z1 would be the move I would make to reduce training stress. I’d likely cut the volume in that specific instance.
Many thanks, Jordan.