Training Load Focus

Knowing what exactly each training session is exercising is more important than simply looking at how many calories were burned. By analyzing the time proportion of different heart rate zones, you can see whether you are building a foundation, training endurance, or challenging limits.

Ideal "Pyramid" Distribution

To improve continuously and avoid injury, the safest strategy is to refer to the "Pyramid" model.

  • Low-Intensity Aerobic (70%–80%): This is your training cornerstone. Most of the time should be in the Z1 and Z2 zones, where breathing is easy. This strengthens the heart's pumping ability and makes you more durable.
  • High-Intensity Aerobic (15%–20%): Usually feels slightly tired, near the lactate threshold. This kind of practice allows you to persist longer under high-speed movement.
  • Anaerobic Training (5%–10%): At the top of the pyramid. Although the proportion is small, short sprints can improve explosive power and VO2 Max.

How to Understand the Current Distribution Evaluation

  • Balanced Training Load Distribution: The proportions are reasonable. Your body is resting while improving; just maintain the status quo.
  • Insufficient Low-Intensity Aerobic: Unstable foundation. It is recommended to arrange more jogging, brisk walking, or easy cycling, keeping the heart rate in the Z1/Z2 zone.
  • Insufficient High-Intensity Aerobic: Lack of practice targeting the lactate threshold. It is recommended to add some continuous exercises that feel slightly strenuous.
  • Insufficient Anaerobic Training: Good aerobic foundation, but lacking the final push. You can add a sprint or explosive training every week to seek a breakthrough.
  • Mainly Low-Intensity Aerobic: Intensity is too low. If you want to improve performance, you need to add some high-intensity aerobic or anaerobic exercises to stimulate the body.
  • Over-reliance on Anaerobic Training: Charging too fiercely. Lack of aerobic foundation makes it hard to recover and increases the risk of injury and overtraining.
  • Insufficient Training Volume: Suggest starting with simple low-intensity aerobic exercises to get the body moving.

References

  • Treff, G., et al. (2019). The Polarization-Index. Frontiers in Physiology.