What are Training Zones?
All Boost Plans have different setups completely individualized to who you are as a runner and what you are aiming for. Some plans have only one training zone (Z1), and some of the most complex have five training zones (Z1-Z5).

Your Training Zones always take a starting point in what your body is capable of and used to. There are all kinds of zone-mixtures to target exactly the race goal and focus you have. By asking you a lot of questions during setup and studying your recent and older performance results we are able to recommend the training zones matching you the best.

Your training zones will normally stay the same all through your training towards the same goal. But if you change Training Principles or enter another Speed Test Result, then you might get an adjustment of your personal training zones.

The whole idea behind different training zones is that you can improve and train your body and heart differently in different zones. High speed training is necessary to improve fitness and speed, but if you train too much or too long in these zones, you will get injured. Low speed training is necessary for gaining stamina and be prepared both physically and mentally for the long races.

How to use the training zones?
On each trip you should try to keep your pace within the zones recommended.

If you are set to run e.g. 800 meters in Z3 saying an average speed at 04:57 per kilometer and a range that goes from 05:05 to 04:45 per kilometer, then you should try to run somewhere between min. and max. Sometimes it is easier to set your watch to the average pace, but allow yourself to run slower or faster within the time span.

On some days the body feels sore and heavy, and you might have difficulty in keeping the recommended speed. Do your best and run as good as you can – this is still hard training for your body, if the body is weaker.

What unit should I use?
That depends on what you prefer. There are around ten different units you can use. The most used is pace, which is either time per kilometer or time per mile depending on your settings. This is your choice, if you use a GPS watch.

You could also use more soft terms like “talking ability”, “feeling” or “speed term”. Those are perfectly alright and quite easy to use.

If you mostly use your pulse watch, you can choose between different pulse showings. Be aware though, that it always takes a little while for the pulse to adapt to another speed level, which is especially significant when running short intervals.

Can I compare training zones between runners?
No, you cannot. Training zones are completely individual, and there are no sense in comparing the two. They are tied to the kind of training trips you run, and the speed is set in relation to how fast you are able to run.

One runner A could have many trips with much Z4 and Z5, where the speeds are set relatively low compared to runner A’s normal speed. Another runner B could have a few Z3’s which are extremely high speed compared to runner B’s normal speed. And runner A could be faster than runner B or vice versa.



Posted by Support Wednesday, October 3, 2012 9:54:00 PM Categories: Guides