Training zones describe different intensity ranges where you can train to achieve specific physical goals. Understanding training zones is important for optimizing your training. In this article, we explore the concept of training zones and explain how they are calculated in 2PEAK.
What is a training zone?
A training zone is an intensity range defined by upper and lower limits. These zones help control the intensity of your training in a targeted manner. Typically, zones are defined based on metrics like heart rate, power (in watts), or speed.
Training in different zones is important because it affects the body in various ways, enabling a comprehensive workout. Each training zone has a different focus and trains specific physical abilities.
In 2PEAK, the training zones are defined as follows:
- Z5 Peak Zone (Highest intensity): Improves your VO2max potential. Perform these efforts at full capacity.
- Z4 Threshold Zone (High intensity): This is the anaerobic threshold zone, improving your “race toughness.”
- Z3 Upper Endurance Zone (Moderate to higher intensity): Tempo training in Z3 enhances general endurance and helps maintain a high pace for a longer time.
- Z2 Basic Endurance Zone (Low to moderate intensity): This is the foundational intensity for all training, ideal for warm-ups, cool-downs, and building aerobic endurance.
- Z1 Recovery Zone (Lowest intensity – very easy): Training in Z1 promotes active recovery.
How can I determine my personal training zones?
One way to determine your training zones is by performing a performance test. You can enter the test results into 2PEAK settings to calculate your individual zones. You can learn more about the various sport-specific performance tests here.
Alternatively, you can roughly estimate your training zones based on your maximum heart rate. Both the performance test results and maximum heart rate can be entered here (“My Training Plan” → “Training Zones”) to recalculate your training zones and plan.
Manual entry of the zones
If you already know your zones, you can manually enter them in 2PEAK by navigating to “My Training Plan” -> “Training Zones” in the browser version and selecting “Manual entry.”
You can also define these settings via the app by following these steps:
Automatic determination of performance zones with 2PEAK
In 2PEAK, there is an option to have your training zones automatically updated by the algorithm based on your training and competition data. This ensures that the zones always reflect your current fitness level.
To enable automatic calculation of the training zones in 2PEAK, at least 15 workout files from the last 90 days need to be uploaded. Of course, after a new registration, past data (e.g., by connecting Strava or Garmin) can be used to perform the calculation.
The automatic calculation of training zones must be activated in 2PEAK; otherwise, performance test results will continue to be used for zone calculation!
How to activate the automatic calculation of training zones
Click on your username when logged in, then go to “My Settings.” Then, click on “2PEAK System Settings.”
Here, you can activate the automatic calculation and choose whether it should be based on power (watts), heart rate, or pace (for running). This can be defined separately for both cycling and running.
Learn more about it here:
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