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Zone Training
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Training zones can be calculated using various input data such as power, distance, speed, heart rate at a certain threshold, lactate levels in the bloodstream, or even through RPE (rate of perceived exertion). With numerous methods available, it's clear that there is no one-size-fits-all solution. Instead, it's crucial for coaches and athletes to find a system that works best for them.
My approach to training zones has evolved and simplified over time. I use a traffic light system to represent the areas of work and their intensity levels. While specific sessions may require more precise instructions, I generally work within broad intensity windows.
I begin with a simple foundation and gradually optimise the training formula and testing routine based on each athlete's unique needs. Initially, I focus on building a strong base using predominantly Green Zone efforts, with a small mix of Red Zone sessions. Over time, I develop a well-rounded training plan incorporating all zones.
All calculation based systems or algorithms can only be estimates and for precise figures a laboratory test backed up by field reviews is the gold standard. The figures provided are based solely on my experience and my methods.
Training Zones
Green Zone
Building Endurance
The Green Zone forms the foundation of my training approach. It includes efforts that can be sustained and repeated regularly, ranging from walking pace for recovery sessions to the edge of sustainable conversational pace for endurance work. This zone corresponds to zones 1 and 2 in a 5-zone system.
A simple test for the Green Zone is the Nose Breathing Test, which is based on the premise that as exercise intensity increases, it becomes harder to breathe comfortably through your nose alone. In your Green Zone, you should still be able to breathe exclusively through your nose without struggling for air. Alternatively, the Talk Test can be used, and can be adapted for swimming. If you can sustain the effort while maintaining a conversation with a training partner without struggling, you are in the Green Zone.
How to adapt the Talk Test for Swimming
Red Zone
High-Intensity Efforts
Red Zone sessions demand caution and reflection, as they require intense focus, induce pain, and necessitate ample recovery time. These high-intensity efforts can significantly boost performance potential when executed correctly. They typically correspond to zones 4, 5, and above. As a coach, I am mindful when prescribing Red Zone sessions, ensuring the athlete is prepared and the session aligns with their training goals.
The calculator provided indicates a pace for hard interval efforts of 3-5 minutes. Adjust down for longer efforts.
Tempo Training
Comfortably Uncomfortable
Amber Zone sessions are mid-intensity efforts that contribute to endurance, mental conditioning, and strength. This zone is often associated with paces of endurance racing, such as marathons, long bike races, and longer non-drafting triathlons. Tempo training is essential for a well-rounded training plan. It's crucial to approach these sessions with care, as they can accumulate fatigue without immediate notice. When athletes push too hard on their Green zone sessions or are too tired to do Red zone hard enough they can end up in this Amber zone in error and fail to get the desired benefits of their training.
With a clear understanding of my traffic light approach to training zones, athletes can better grasp the intent behind each session and work towards optimal performance. As a coach, it's my responsibility to adapt and customise this system to meet the unique needs of each individual athlete.
Calculating training zones with Peak 6 Minute Effort
Laboratory testing is the gold standard but field testing and race performances can be used to provide indicative information. Your Zones can be calculated from either race performances or testing, I generally use a peak 6 minute power or pace test, or monitored training session, which will give a result slightly above FTP or critical swim speed for instance but can be used in a similar way.
A starting point for the upper limit of Green Zone is likely around 75% of power or pace from a Peak 6 minute Power or Pace test but should be checked in training by feel or heart rate. If heart rate continues to drift higher during steady endurance efforts then a lower limit is indicated. Remembering that there will be individual variations which can be quite substantial you might be at about 80% of max HR.
The distance run in a 6 minute test or use best 6 minute performance from training or racing history (in metres)
Calculate
Once we have confirmed Green and Red training zones and developed an understanding of easy and hard work between athlete and coach, we can move on to being more nuanced in training prescription, with more Tempo work and greater specificity where required.
Contact for more info
Average power for 6 minute test or best 6 minute power from training or racing data
Calculate
Once we have confirmed Green and Red training zones and developed an understanding of easy and hard work between athlete and coach, we can move on to being more nuanced in training prescription, with more Tempo work and greater specificity where required.
Contact for more info
Time for 300m / 400m - choose the distance which will result in a time closest to 6 mins
Calculate
Once we have confirmed Green and Red training zones and developed an understanding of easy and hard work between athlete and coach, we can move on to being more nuanced in training prescription, with more Tempo work and greater specificity where required.
Contact for more info