Training zones: 101 - Get Fit Faster with AI Powered Feedback

Training zones are a specific range that relate to a certain measure. Commonly these measures are;  power and heart rate for cycling. Using Humango's AI powered traning App, you can dial in your training sessions so you are in the right zone and get feedback after every ride. Take your training to the next level.

Each zone will have an upper and lower limit and are used to ensure you are training at the right intensity for your body to produce a certain adaptation, provided there is sufficient recovery.

These zones are fluid, so sometimes you might experience adaptations in a different zone and some adaptations can be achieved in another zone, sort of like a ‘bleed’ across into other zones.

You can see your zones in the ‘metrics’ tab and even adjust the thresholds used to set them, if needed. Below is a table of the zones used within Humango, the effort scale and typical time spent at that intensity, the focus or adaptation of training in that zone, and an example workout for each.

Covered in this article:

What is recovery zone

Alternative names
The importance of training this zone
How training this zone will improve your performance
Additional credit

What is endurance zone

Alternative names
The importance of training this zone
How training this zone will improve your performance
Additional credit

What is tempo zone

Alternative names
The importance of training this zone
How training this zone will improve your performance
Additional credit

What is threshold zone

Alternative names
The importance of training this zone
How training this zone will improve your performance
Additional credit

What is VO2Max zone

Alternative names
The importance of training this zone
How training this zone will improve your performance
Additional credit

What is anaerobic zone

Alternative names
The importance of training this zone
How training this zone will improve your performance
Additional credit

What is neuropower zone

Alternative names
The importance of training this zone
How training this zone will improve your performance
Additional credit

1 - Low intensity training

Typically, low intensity training will refer to anything that is aerobic (where glucose is broken down for fuel with the presence of oxygen) and where the body is primarily fueled with fat. This differs from moderate intensity training, where the body is primarily using carbohydrates as a fuel source. In the zone system we use at Humango, this is recovery and endurance.

Here’s a breakdown of what each zone is, the importance of training at this intensity, and what we are hoping to achieve by doing so.

What is recovery zone

Most recovery based training will be at a very low intensity and for limited periods of time. Often this is as short as 30 minutes and usually no longer than 90. Normally, this is not broken down into intervals, but sometimes can include other focuses, such as cadence or form based training.

Recovery training should feel incredibly easy. Conversation should be possible throughout and it should feel like you are going really slow.

Recovery sessions are generally used to either recover from or prepare for long and/or intense sessions and/or races.

Alternative names

The recovery zone is sometimes referred to simply as zone 1 or level one.

The importance of training in recovery zone

As the name suggests, training in the recovery zone is about aiding your body’s readiness for the next session.

Most athletes tend to mess this up by over doing the intensity. Any intensity above the recovery zone is actually creating more stress for your body to recover from, thus negating the focus of the session.

Often training in a controlled environment, inside, is best to ensure that you do achieve the focus of the session prescribed.

How training the recovery zone will improve your performance

While time in the recovery zone might not directly improve your performance, indirectly, you will notice substantial improvements in your readiness for the next session. This will allow you to improve your performance in that session, thus improving overall performance in time.

Additional credit

Recovery training can be quite monotonous. If you are cycling, consider training indoors and turning ERG mode on so you can focus on something else, such as family time, work, or just watching television. A walk outside can be a great opportunity to spend time with family.

For additional credit, here are some tips to help you get through this type of training and elevate your improvements as an athlete:

- Ensure you are adequately hydrated for this training and consider if your body needs fuel replenishment from previous training too
- You can spend the time also considering what goals you want to achieve over the next phases of your training
- A good stretch or some light yoga after a recovery session might further optimise training readiness
- Consider keeping track of how you feel after these sessions. Recovery based sessions are a great opportunity to fine tune mindfulness

What is endurance zone

Endurance training is low enough intensity that it can be held for many hours with minimal break. If you are new to a certain sport, there might be other limits that prevent you from doing this, for example flexibility to hold bike position or limitations on absorbing repetitive running impact.

Again, depending on the sport and total time you’ve partaken in it, endurance training can be as little as two hours, but often and ideally much longer. Once adapted, you should be able to hold this intensity for considerable periods of time without stopping. You might notice a point at which your output (power or pace) drops while your input (heart rate) remains the same, or output remains the same while input rises. This inflection point is usually the point at which your body is fatiguing and can be a useful marker of endurance fitness.

Conversation should be easy while in the endurance zone. One of the biggest factors with endurance training is keeping it steady. The easiest explanation is with power. The biggest benefits will be found when your power is kept constantly within the endurance zone. This can be challenging outside unless you live in a flat area or have the ability to travel uphill with the same output.

Normally, endurance training is not broken into intervals, but might include frequent short breaks for eating, drinking, or socialising if in a group, depending on length.

Alternative names

The endurance zone is often referred to by other names such as base, base endurance, level 2, or zone 2. It can also be referred to as Low Intensity Steady State (LISS) training.

The importance of training this zone

There are a few reasons to spend time training in the endurance zone. The two main physiological ones are fat utilisation and capillarisation (improving utilisation and carrying of oxygen). This means that you are improving your body's ability to use fat as a fuel source (crucial as even the leanest body has an almost unlimited supply) and ability to transport enough oxygen to your muscles, which is crucial in breaking down either fat or carbs for fuel (while training or racing at a certain/different intensity).

Low intensity endurance training will also adapt your body for other intensities, for example it will be crucial to adapt your body to be able to cope with repetitively running impact or the improving your flexibility to hold a certain bike position.

How training this zone will improve your performance

If you are training for an ultra event (considerably long duration/distance, typically, but not defined as, more than a marathon for running or 12 hours for cycling) you will need to be as proficient in endurance training as possible. While you might spend some time training other intensities, your primary limiter will be this zone.

For others, a main benefit might be that you will source fuel from fat at a higher output (pace or power), for example you will find that you can sustain a higher wattage or pace for the same input, without the need for fuel. This is beneficial as even the leanest people have an almost unlimited source of fat fuel, but can only supply a limited amount of carbohydrates (stored as glycogen in your body or ingested as carbs and converted to glucose). The higher your output can be while burning fat, the longer you will last before bonking (or needing fuel).

A nice addition to training in the endurance zone is that you will notice that you can recover quicker. This is mainly due to using more fat as a fuel - typically, it takes up to 48-72 hours to replenish glycogen stores when they are emptied - plus, adapting to either the repetitions of the sport or the position of the bicycle.

Lastly, you might notice that you lose weight when you burn off your fat stores, thus making hills that little bit easier!

Additional credit

Endurance training is often more mentally difficult than physically. Dragging yourself out of bed on a cold morning to go and train can be tough.

For additional credit, here are some tips to help you get through this type of training and elevate your improvements as an athlete:

- Depending on your goal linked to this type of training, you might utilise a different fueling strategy. Typically, you will conduct endurance training on limited fuel to force the body to utilise more fuel, however, when considering racing at similar distance and intensity, you might use this type of training to practise your nutritional strategy as well, as it can take 12 weeks or longer to adapt the gut to digesting large quantities of fuel

- Use this time to test out different equipment and setups. While it might not be wise to go on a long training session with a completely new setup (bike position, shoes, etc), you will find it more forgiving to test new elements out during endurance training than other intensities

2 - Moderate intensity training

Typically, moderate intensity training will refer to anything that is aerobic (where glucose is broken down for fuel with the presence of oxygen) and where the body is fueled with carbohydrates. This differs from low intensity training, where the body is primarily using fat as a fuel source. In the zone system we use at Humango, this is tempo and threshold.

Here’s a breakdown of what each zone is, the importance of training at this intensity, and what we are hoping to achieve by doing so.

What is tempo zone

Tempo training is a form of medium intensity, but still aerobic (where oxygen is used in the process of fuelling muscles), endurance training. With sufficient training, tempo intensity can be held for several hours until fatigue.

Tempo training might be a good substitute for endurance training if you have limited time available to train. While you won’t get the exact same adaptation as if you spent more time in the endurance zone, if you have limited time to train, tempo might be of better value.

Conversation will be tough, but not impossible with tempo training. You might find that it is easier to start with, although you might speak a little more fractured than normal. As time goes on, you might find yourself more tired and talking becomes more challenging.

When you first start tempo training, you might break efforts into shorter intervals. There isn’t necessarily a right or wrong way to break this into intervals, but the end goal might be to sustain longer periods of time without needing any recovery time.

Alternative names

The tempo zone is often simply referred to as zone 3 or level 3.

The importance of training this zone

Tempo training is intended to increase your ability to utilise carbohydrates as a fuel source, thus allowing your body to work at higher intensity for longer before fatigue becomes a factor.

As your body becomes more efficient at using carbohydrates (converted to and used as glucose in your body, stored as glycogen in the muscles and liver) you might notice you are faster without feeling that way. You might feel like you can sustain a higher pace all day.

How training this zone will improve your performance

A lot of medium and long distance races will be performed within the tempo zone. Anything longer than an hour and less than around eight hours. You might consider some of the time spent in this zone addresses the biggest limit of races of this duration.

Outside of racing, you might notice that you naturally are faster for similar effort. Most of us find the tempo zone quite comfortable and might gravitate towards this when not focusing.

Additional credit

Most athletes like the tempo zone as it feels relatively easy, but they are going relatively fast. Unfortunately, this often leads to repetition of training in this zone, which can lead to staleness and/or overtraining.

For additional credit, here are some tips to help you get through this type of training and elevate your improvements as an athlete:

- Ensure you are adequately fueled for this training, both before and during, and consider using sugar (piece of fruit or energy bar) or caffeine as a way to increase readiness
- Hydration will be equally important. As you might be spending considerable time in this zone, ensure that you are adequately hydrated before, during, and after
- Time in the zone is very important here too. Try to ensure that you spend the most amount of time at the right intensity by monitoring your performance during training
- During each workout, as time in this zone progresses, it will continue to get harder. Training in this zone can be great for developing mental toughness. This can be focusing on cadence to get in the zone (also known as a flow state) or distraction techniques (going to the next tree/mile/km rather than the finish)

What is threshold zone

Threshold training is a form of medium intensity, but still aerobic (where oxygen is used in the process of fuelling muscles), endurance training. The total duration spent at this intensity might be between 10-60 minutes depending on the sport. Often this is broken down into smaller chunks of time (intervals) at that intensity.

At the beginning of threshold training, it might feel quite easy. As the time at intensity progresses, you might experience considerable sensations of effort/fatigue, such that completion of more than an hour total training time at threshold is difficult at best. Conversation might be possible at the start, but laboured. As time progresses, conversation might not be possible due to often ‘ragged’ breathing.

Threshold sessions should generally be attempted only when adequately recovered from prior training - consideration should be given to how long it might take to replenish your muscles glycogen stores after a long threshold session. 

Alternative names

The threshold zone is often referred to as zone 4 or level 4. You might hear people talking about “sweet spot” training which, while similar, is a slightly different intensity.

The importance of training in threshold zone

Threshold training is intended to increase your sustainable power & muscle endurance by adapting your muscles to process greater levels of lactate without needing or having to slow down.

You may be familiar with that burning sensation in your muscles when riding hard, that’s lactate building up faster than your body can synthesise it. With that in mind, you will be far faster in your chosen sport if your body can process lactate efficiently.

How training in threshold zone will improve your performance

In a race, training in the threshold zone will bring huge benefits. Primarily, with your body able to remove more lactate, you will be able to sustain the same effort for longer, without fatiguing or feeling any of that infamous leg pain.

If you’ve ever tackled a longer climb of between 10-60 minutes, and felt tired at the end, you have probably climbed in the threshold zone. In time, as you accumulate time training in this zone, you may notice improvements in sustained efforts of this duration.

Additional credit

Threshold training can be liked by some, not so much by others! If you find yourself starting to enjoy the challenge of holding your threshold power for a longer duration, you might be someone perfectly suited for events such as time trials and shorter triathlons.

For additional credit, here are some tips to help you get through this type of training and elevate your improvements as an athlete:

- Ensure you are adequately fuelled for this training, both before and during, and consider using sugar (piece of fruit or energy bar) or caffeine as a way increase readiness
- Improve your motivation by printing pictures of your targets (perhaps some of the events you’re targeting) and place them where you train, or by creating a playlist of songs that motivate you
- Develop your use of power words or affirmations to push through when it gets tough
- Implement a daily mental fitness routine, such as daily meditation

3 - High intensity training

Typically, high intensity training will refer to anything that is anaerobic - where glucose is broken down for fuel without the presence of oxygen. In the zone system we use at Humango, this is VO2Max, Anaerobic, and Neuromuscular (neuro) power.

Here’s a breakdown of what each zone is, the importance of training at this intensity, and what we are hoping to achieve by doing so.

What is VO2Max zone

Typically, the VO2Max zone intensity is held for short intervals intended to increase VO2max. The interval length might be 3-8 minutes depending on the sport. Often, time at this intensity is broken into shorter intervals with limited recovery periods in between.

You might experience strong to severe sensations of effort/fatigue, such that completion of more than 20-25 min total training time at VO2Max is difficult at best. Conversation is not possible due to often ‘ragged’ breathing.

VO2Max sessions should generally be attempted only when adequately recovered from prior training. Consecutive days of VO2Max training is not necessarily desirable even if possible due to the accumulation of fatigue limiting your ability to hold this high level of intensity (and possibly causing injury or overreaching). 

Alternative names

VO2Max zone is often referred to as zone 5a, or just zone 5 or level 5.

The importance of training in VO2Max zone

VO2Max training will help improve the efficiency, or absorption, of oxygen. Oxygen helps your body break down carbohydrates into fuel for your muscles. If oxygen is not present, your body will find another way to provide that fuel, but will produce lactate as a byproduct. When lactate accumulates faster than your body can synthesise it, you will eventually be forced to slow down or to stop. You may have experienced this before as a burning sensation in your muscles.

How training in VO2Max zone will improve your performance

In a race scenario, VO2Max training will help you in a number of crucial ways. By making your body more oxygen efficient, you will be able to sustain tough efforts longer, without feeling the familiar burn of lactate accumulation in your muscles.

This might be most noticeable if you are tackling a steep incline or in very short distance races. It might also be noticed when performing short, but sustained efforts, such as bridging a gap in a cycling race.

Additional credit

Aside from the physical benefits of training in the VO2Max zone, these sessions will help create strong character and build your mental fitness.

For additional credit, here are some tips to help you get through this type of training and elevate your improvements as an athlete:

- Ensure you are adequately fuelled for this training and consider using sugar (piece of fruit or energy bar) or caffeine as a way increase readiness
- Improve your motivation by printing pictures of your targets (perhaps some of the events you’re targeting) and place them where you train, or by creating a playlist of songs that will motivate you
- Develop your use of power words or affirmations to push through when it gets tough
- Implement a daily mental fitness routine, such as a daily meditation practice

What is anaerobic zone

The anaerobic zone intensity is a very hard intensity, but held for only limited periods of time. Typically, intervals might not be paced to power or pace, but more Rate of Perceived Exertion (RPE - feel). This allows the athlete to focus more on the most possible amount of output (pace or power) and not, necessarily, be held back. Having said that, there are exceptions to this and it will depend on the type of anaerobic session you're performing.

Intervals might be 30 seconds through to 2 minutes, and will usually have quite a bit of rest too - again, depending on the nature of the session and whether maximal output is desired. Heart rate might be a bad measure of these types of efforts, due to how slow the heart is to respond to this load.

You will experience strong to severe sensations of effort/fatigue. Conversation is not possible and breathing will be incredibly laboured.

Anaerobic sessions should generally be attempted only when adequately recovered from prior training.

Alternative names

The anaerobic zone can sometimes be referred to simply as level 5b, or level 5b or zone 6.

The importance of training this zone

Anaerobic means producing energy without the presence of oxygen. Whereas the aerobic energy system utilises oxygen in fuelling muscles, the anaerobic energy system does not. Both systems are crucial to athletic performance, but where aerobic can be held for very long periods of time, anaerobic is short.

In many ways, the anaerobic zone combines many of the adaptations from both the VO2Max and Neuropwer zones. You will be forcing your body to improve the efficiency, or absorption, of oxygen, and clear out waste products, which is a typical adaptation of the VO2Max zone. You will also be aiding muscle growth, recruiting fast twitch muscle fibres (which aids improving speed and power), and burning a lot of calories very quickly, which is typical of the neuropower zone.

How training this zone will improve your performance

In a race scenario, anaerobic training will help you in a number of crucial ways. You will be able to sustain short and hard efforts longer. This might be short and steep hills, bridging a gap or breaking away, or on challenging/hilly terrain.

Outside of a race, this might be most noticeable if you are tackling a very steep incline. You should find that, while the effort is still perceived the same way (very hard!), you are much faster and set personal bests on some climbs.

Additional credit

Of course, the anaerobic zone is one of the toughest intensities to complete, but, thankfully, it is also one of the quickest to complete!

For additional credit, here are some tips to help you get through this type of training and elevate your improvements as an athlete:

- Ensure you are adequately fuelled for this training and consider using sugar (piece of fruit or energy bar) or caffeine as a way increase readiness
- Hydration is also important, ensure that you drink enough and continue to be adequately hydrated daily
- Improve your motivation by printing pictures of your targets (perhaps some of the events you’re targeting) and place them where you train, or by creating a playlist of songs that will motivate you
- Develop your use of power words or affirmations to push through when it gets tough
- Implement a daily mental fitness routine, such as a daily meditation practice

What is neuropower zone

Typically, the neuropower zone intensity is held for very short periods of time. Intervals conducted as all out sprints, are normally between 5 and 15 seconds, although sometimes can be different. Heart rate is a bad measure of these efforts due to how slow the heart is to respond to this intensity. Power is also not necessarily a good measure to follow, but is great for analysis after. Rate of Perceived Exertion (RPE - feel) is usually best. Simply sprint all out for the prescribed duration.

You will experience strong to severe sensations of effort/fatigue, such that completion of more than several sprints is difficult at best. Conversation is not possible and breathing will be incredibly laboured.

Neuropower sessions should generally be attempted only when adequately recovered from prior training.

Alternative names

The neuropower zone can sometimes be abbreviated further to NP zone or used as its full name Neuromuscular Power. It can also be referred to as sprint training, level 5c, or level 7 or zone 7.

The importance of training this zone

Neuropower training is designed to increase your muscles' high-energy phosphate stores, building muscle, and improving explosiveness. While it might be fairly easy to see the benefits of training in this zone if it is part of your end goal - for example, bunch sprints at the end of a cycling race - if you don’t, it might be perplexing as to why we recommend this.

The added importance of the neuropower zone comes when considering that very high intensity and short intervals will aid muscle growth, recruit fast twitch muscle fibres (which aids in improving speed and power), burn a lot of calories very quickly, plus offers variety to your training.

How training this zone will improve your performance

In a race scenario, NP training will help in a variety of important ways. By increasing your muscles' high-energy phosphate stores, building muscle, and improving explosiveness, you will be able to sprint longer and harder. This might be the difference between winning and finishing second in a sprint finish, but it will also aid you in getting started, or restarted, fast.

Outside of racing, this might be most noticeable if you are having to make an explosive output. This could be something friendly like sprinting with your friends or it could be to take evasive action from a vehicle.

Additional credit

Of course, the neuropower zone is the toughest intensity to complete, but, thankfully, it is also the quickest to finish!

For additional credit, here are some tips to help you get through this type of training and elevate your improvements as an athlete:

- Fuelling might not be too important for this, provided you are eating enough day-to-day, however you might find something sugary with caffeine increases performance. Play with the timing of this, but during the warm-up might be best
- Hydration also isn’t too important, but ensure that you continue to be adequately hydrated daily
- Form is incredibly important for this. You might consider getting a friend to record you completing the intervals and then comparing with resources online or sending them to your Humago coach for analysis

Coach Pav

Coach Pav is an Amazon #1 New Release Author and a coach to clients who have set world records (Mark Beaumont), earned their world champion jersey (Steve Bate MBE), and won ultra-cycling events (Matt Seward and Thomas Becker).

Mostly, his clients are those riding a Gran Fondo or two, and some are even riding his personal favorite: the Maratona dles Dolomites.