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Joe - Do these zones correspond to the ones you have based on LTHR?

lisa sleboda

I am a little confused having read your previous posts on z3 training. I thought that zone 3 work was a "no man's land" of training, not a zone to spend much time in?

Joe Friel

lisa sleboda--I think you must be getting me confused with someone else. I've never said one should never be in z3. For example, if racing a half IM that is typically done in z3. So to never train at that intensity would mean never preparing for the race. The peloton in a bike race moves along about z3 intensity, usually. There is a time for everything. Once you've established good aerobic fitness then it's time to move onto something else.

Joe Friel


Terry T

Hi Joe, please give your thoughts on RPM.For instance,in Z3,I can maintain target heart rate pedaling at an RPM in the 70's, 80's 90's or over 100...In your opinion, is there a target or ideal (say 90-100) RPM we should strive for ?

Thanks for all your help,

Terry T.

Joe Friel

Terry T--I tell my athletes to pedal at a 'comfortably high cadence' when doing such a workout. That will vary between riders.

Josh Gillingham

Hi Joe, If an athlete has both Power and HR zones established, and is an athlete who's zones overlap between the two, which zone 3 (HR or power) do you suggest they use for these workouts?

Josh G.

Joe Friel

Josh--I have athletes I coach train mostly by using power to determine intensity. I use HR primarily for setting the intensity aerobic threshold workouts.

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