Purple Patch Training Zones 

We use five training zones.  These are ranges of power, pace, or effort that will guide you through your training.  Today’s Plan will help determine these zones and will alert you if they need to be adjusted.  More detail on determining your thresholds and setting your zones can be found the How do I Determine My Training Zones and Thresholds article.  The subjective description of the zones is below. If you don't have a way to measure your zones, check out this article: What are estimated training zones and thresholds, and how do I change them?

Z1:  EASY.  Blood is moving without big effort. This effort is utilized in warm up and recuperation sessions and is below an effort you would typically deploy in racing.

Z2:  SMOOTH  A conversational effort in which you can sustain your effort for extended periods without accumulation of fatigue or that leaves a residual effect the day following (such as soreness). Any global muscular and overall fatigue will be manageable from long periods at this effort.   Many athletes maintain an IRONMAN ride at the very upper range of this effort.

Z3:  STRONG  This effort is sustainable for extended periods but requires real focus to maintain.  You would not want to lead a conversation at this effort but are not breathless.

Z4:  VERY STRONG  This is an effort that allows the maximum amount of work you can sustain, over a set duration, combining your current fitness and good form, but without force.  The result is an uncomfortable effort that requires all of your dedicated focus to maintain.

Z5:  HARD  This effort is one in which high force is added to form and fitness to achieve a very high effort.  This effort is not sustainable, will put you into duress, and will result in residual effects from accumulating much time in this area.

 The video below describes the application of zones to your training.