The title of this blog is something you should ask yourself at least weekly, if not daily. Another question would be: Did I meet the intention of this workout? Take a good look at the graph to the left and make a mental image never to be forgotten. Your assignment...if you are using TrainingPeaks, go to your Dashboard and find one of the three graphs "Time in Heart Rate/Speed/Power Zones" depending on what type of zone training you are using. Take a look at your graph and then let's talk about the 80/20 rule! To simplify 80/20 for my athletes it's 80% of your volume should be in Z1-Z2 or recovery, low aerobic, up to moderate aerobic depending on your naming convention/# of zones and 20% should be Z3 on up or Tempo, sub/super threshold, VO2 max, speed, aerobic and anaerobic capacity. The attached graph is for a one-month early season base period of just HR data (so no swimming). The actual breakdown was 82/18...NAILED IT! What does your data show? Is it stair-stepping consistently downward? This pattern you see works for the majority of your Annual Training Plan but there are exceptions depending on the time of year as you get more Specificity leading up to Race Day!
In every workout description you should see the following key words: Easy, Moderate, Hard, Zone 2, Tempo, Threshold, Gray Zone 1, Recovery, Aerobic, Anaerobic... The list goes on and on and depending on your Coach and also what type of Zones you are using is what words you start becoming familiar. No matter what the terminology and coach/athlete relationship...it is up to you as the athlete to know going into the workout at what pace/speed, HR zone, Power zone or Rate of Perceived Exertion you should be doing and for how long! If you don't get fidelity in the workout description ask for it. If your workout says 10 minutes in Z3 Tempo then you better know an EXACT range for your workout goal for those 10 minutes or how to find it in your personal zones.
Lastly, another common error I see is TOO TIGHT of a range of speeds, paces, or HR range in athlete's training. Let's spread that Zone range out! An example: if your threshold run pace is 8:30 min/mile then you should be running your easy Z2 runs at 10:15 - 10:50 pace and your FAST Zone 5 sprints sub 8:00. A range of close to 2:30/mi. Not 9:00 for easy pace and 8:00 for sprints with a range of 1:00. Same goes for swimming and cycling. Easy means EASY and fast means FAST. Look up your range that fits you and if you don't have your zones up-to-date or have never been tested to determine your zones, ask your coach for more information!
- Coach Mace
In every workout description you should see the following key words: Easy, Moderate, Hard, Zone 2, Tempo, Threshold, Gray Zone 1, Recovery, Aerobic, Anaerobic... The list goes on and on and depending on your Coach and also what type of Zones you are using is what words you start becoming familiar. No matter what the terminology and coach/athlete relationship...it is up to you as the athlete to know going into the workout at what pace/speed, HR zone, Power zone or Rate of Perceived Exertion you should be doing and for how long! If you don't get fidelity in the workout description ask for it. If your workout says 10 minutes in Z3 Tempo then you better know an EXACT range for your workout goal for those 10 minutes or how to find it in your personal zones.
Lastly, another common error I see is TOO TIGHT of a range of speeds, paces, or HR range in athlete's training. Let's spread that Zone range out! An example: if your threshold run pace is 8:30 min/mile then you should be running your easy Z2 runs at 10:15 - 10:50 pace and your FAST Zone 5 sprints sub 8:00. A range of close to 2:30/mi. Not 9:00 for easy pace and 8:00 for sprints with a range of 1:00. Same goes for swimming and cycling. Easy means EASY and fast means FAST. Look up your range that fits you and if you don't have your zones up-to-date or have never been tested to determine your zones, ask your coach for more information!
- Coach Mace
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