The problem: How do I determine the appropriate intensities at which to train while either cycling or running?

The reasoning: Without understanding the ideal exercise intensity at which to train, you may be wasting your time training in “grey” (for lack of a better word) zones. Training in these zones is not optimal and understanding how to quantify the appropriate training intensities will elicit the maximal adaptations following each training session.

The methods: If you go back the inaugural Jon’s Journal you will see that we (like many others) prescribe exercise in 5 distinct zones that correspond to progressively more intense exercise intensities. These intensities are determined for each individual athlete through a series of tests to determine how their body responds to various exercise workloads. At APTS, we rely upon lactate testing, to determine how an athlete’s body responds to different workloads. Once data has been collected we use the lactate profile to devise training zones for each individual athlete. The best part is that there is no guess work involved and we know exactly how each athlete will respond to a given exercise workload.

Putting theory into practice: Once these zones have been developed we than need to quantify each workout accurately to ensure that each athlete is training in the appropriate zone. A heart rate monitor is frequently used, as it is the most convenient and economical way to quantify each training zone. More recent and perhaps more accurate tools for quantifying exercise intensity involve the use of power output for cycling and running velocity for runners. As heart rate is affected by a number of variables, cyclists have turned to using tools that provide information concerning the actual power they are producing while cycling. This is the most optimal resource for cyclists and ensures adequate training intensities with little room for error (related article) Various trainers now provide information regarding power: Computrainer, Tacx Flow and a few companies have developed tools to provide you with this information while riding the roads including Power Tap and SRM, both available at Pedal Head Roadworks. For running the use of pedometers or GPS systems (see APTS product review) that provide current running pace instantly are another method of quantifying your training and ensuring optimal training intensities.

How do I get started? To start you need to get information about how your body responds to exercise. This can be done with precise laboratory tests or a number of very reliable field tests to determine your own personal training intensity zones. You then gauge each training session with heart rate, power or running velocity to make sure that you are getting maximal benefit from each training session.