Know your Training Zones Lotus!

In training, we have various metrics to measure intensity: Heart rate, power, speed,
pace, and Rate of Perceived Effort. Aside from metrics we use variables such as volume,
duration, frequency and resistance to manipulate the metrics and stress load on the
body.

Below is a guide for the zones we will be referring to in both outdoor ride and Zwift
workouts. It is important you know the difference between easy and threshold and
everything in-between. For newer cyclists, if you are unfamiliar with your “zones” please
use Rate of Perceived Effort to begin. Over time and with experience, you will all get to
know our training zones.

Zones Based on Effort:
• Z2: 70-75% effort. Aerobic – Feels almost too easy
• Z3: 80-85% effort. Tempo – feel solid but not ‘hard’, forced.
• Z4: 90% effort – threshold. Strong effort, not realistic for more than 7-10 min
• Z5: 95-100% effort – VO2 max. This sucks: it’s hard, you should not want to be here – but you         do it to get stronger…very short intervals with lots of rest.