Friel Training Bible Zone
General Perception / Perceived Effort
Approx % of Max HR (varies among individuals)
Lactate Threshold –hard plus
While your zones will stay the same relative to your heart rate, through systematic training over time you can increase your ability to go faster at a lower heart rate and effort level through adaptation to exercise and increased metabolic rate (including the ability to remove lactate).
Generally accepted ideas about HR training:
- Recovery exercise in Z1
- Do base work in Z2
- Avoid Z3 unless on your way up to Z4 or down to Z2, or told by your coach for a specific reason.
- Do longer intervals in Z4/5a
- Do shorter intervals in Z5a or b
- Avoid 5c unless you’re a sprinter
Your zones may vary on different days due to a variety of factors, it is advisable to train by your zone or perceived effort as opposed to a preconceived interval (ie, I should run 1 mile at -:-- and will no matter what).