I was one of those who always went to the limit, without measuring distances, consequences or future suffering. My life changed when I found out what we will talk about in this post. So let's take our passion to the board, let's use the calculator and learn together some ways to know, with numbers, when we are really going easy or when we went full throttle for that record we are looking for.

What are training zones?

First things first. Every person, regardless of their level or talent, has zones that determine the intensity level at which they are exercising. Heart rate is the one we can measure most easily. Smart watches that have this data can usually determine these levels as they obtain more information from our sessions. The more we use the watch, the more capable it will be of giving us data closer to reality.

For this reason, it is even good to use the device while we sleep. This way, the applications can determine what our resting heart rate is and how the heart behaves during activity.

The zones can be divided into 5. The first being the resting or total rest zone, the second a warm-up zone, the third the aerobic zone, the fourth the threshold zone and the fifth is the zone that indicates that we are going to the maximum of our cardiac capacity.

These same categories can be used to measure our speed or watts in the different sports we practice. We can also divide our athletics, cycling or swimming zones in the same way. This way we can know numerically where we are.

What is the use of knowing this information?

When we know our training zones well, we will be able to know what level of intensity to apply to the need, race or challenge we have. If it is a long session, it will be good to monitor that we do not take our HR, speed or watts above zone 3. That is the zone where our body can maintain a moderate effort for a longer period of time.

If, on the other hand, we have a short race or training session, we can take our body to zone 5 to get the records to the maximum capacity.

How do we measure zones?

Depending on the sport we practice, our trainers may use different types of tests that will help them determine which areas we are in according to our level.

For example, in swimming a test can be carried out in which the athlete will perform a 500-meter session at the maximum of his capacity. With the data of this time, the speed of each type of intensity of the person can be plotted. In this case, the terminology used is R1, R2 and R3 to identify the intensity levels at which the intervals are done during a session.

Cycling has the dreaded FTP. This test can be done with a controlled measurement of speed or power. One of the most common is the 20-minute test (it can be done on a steep and constant slope or in a simulator). Here the cyclist will try to sustain the greatest amount of watts in that time. The average energy moved (minus 5% in the case of the simulator) will provide the power zones in which the person can train on their bike, knowing in depth when they are giving too much or when they can give more force to their pedaling according to the need and the terrain.

In athletics, there are many types of events. One of them is the 5-kilometer event. The athlete will try to do the shortest time possible in this distance and from there will come the speeds that he can sustain at different intensities. He will know what his aerobic pace, tempo and threshold are. The latter is used for short races or intervals of a few seconds and high demand.

Tests are a close-up way of getting to know hell. But with them we can find out what level we are at and what we need to improve. Consult with your coach if you want to take any of these measurements. This is the best way for you to know how to draw up your race strategies and not always go with the feelings that your emotions dictate within a race or challenge that you face.

Cristian Marín - Alternating Current