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As Alison and I discussed during our Zoom call, we follow the overarching training principle that a minimum of 80% of your training volume will be in Zone 2 / 3. The remaining 20% (or less) will be in Zone 4 / 5. It’s important for you to know what your HR is and corresponding effort is to make sure you are exercising in your aerobic zone (Zone 2/3) and not exceeding the 80/20 rule. In cases where athletes do perform in Zone 4/5 more than 20% of the time, there is a higher risk for illness and injury and other side effects of Over Training Syndrome (OTS). Just to tie this all together and back to RPE (Rate of Perceived Exertion). The efforts listed in our training plan are primarily tied to RPE, but you’ll see in the below chart that the level of intensity relates back to the heart rate zone chart above. So, when you land on your Aerobic Threshold heart rate after your test, that’s a great way to benchmark how you are feeling to an RPE of 6/7.
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