The 5 Training Zones

Vinnie Tortorich and Andy Schreiber discuss Zone 2 training simply on today’s Wednesday edition of the Angriest Trainer podcast.

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VINNIE’S WEEK

• Just came back from a week of crewing in the desert
• Vinnie records at least 4 shows a week — that’s quite a lot!
• Over 450 or some odd episodes up

WHAT IS ZONE 2… REALLY?

• There are 5 zones, although most people only need to think of zones 1-4
• Everyone has an anaerobic threshold
  • Zone 5: where your body goes when lactic acid production > lactic acid clearing
    • This is for intense athletes
• Zone 1: basically walking, maybe a fast walk
• Zone 2: When you’re breathing hard, but can still have a conversation
• You can get a test in a lab to tell you what your threshold for zone 2 is
• Poor man’s way:take 180, subtract by age, add a few points if you are very active and anywhere in there you are hitting zone 2 (heart rate)
  • Slow up a bit if you are in zone 3, because then you are burning more glycogen than fat
• If you are looking to PR a marathon, look into some zone 3 and 4
• Best way to stay in shape AND burn fat!
• Little sprint spurts (only if you have a good base) are fine
• Do this for minimum of 8 wks (Vinnie recommends 12 wks)