Training Zones
Exercising at different levels of intensity has health and performance benefits for cross-country skiers of all ages. There are countless systems for delineating training zones. We like this:
- Zone 1 Long Distance
- Zone 2 Distance
- Zone 3 Moderate Intensity
- Zone 4 Hard Intensity
- Maximal
In our experience, the benchmarks for breathing, talking, training and racing sustainability are the most helpful subjective markers of exercise intensity. Rating exercise intensity numerically, on a 1 – 10 scale, as “Rate of Perceived Exertion” (RPE) tends to be more confusing, but is widely used and so we included it.
There aren’t clear boundaries between zones; so don’t overthink it. Mix high and low intensity training on a weekly basis. Keep your low effort training easy enough that it doesn’t interfere with your ability to go hard during interval training sessions.
Lactate Levels
Zone 1: 1-1.5 mmol/L
Zone 2: 1.5-2 mmol/L
Zone 3: 2-4 mmol/L
Zone 4: 4 mmol/L + (Can go up to 15 mmol/L or higher for some people with good lactate producing ability).
Aerobic Threshold = 2 mmol/L (Zone 2 – 3 turn point)
Anaerobic Threshold = 4mmol/L (Zone 3 – 4 turn point)
Training Zone Demonstrations
Watch the video for real-life demos of athletes training at different zones. Observe how their breathing and ability to speak changes with different zones. Both athletes have a lot of training experience and have had lab testing, but for these demos they are just going by feel.
The resistance on the ski erg flywheel was set to about 4.5 in all examples.
Zone 1 - Long Distance
Training in Zone 1 involves long, easy efforts at a conversational pace. This is the foundation of endurance training, crucial for building a solid aerobic base.
Lactate
Zone 1: 1-1.5 mmol/L
Benefits
- Physiological: Improves aerobic capacity and fat metabolism, aiding in overall endurance and recovery.
- Anatomical: Enhances capillary density and mitochondrial function.
- Mental: Provides a mental break, reducing stress and preventing burnout.
Zone 2 - Distance
Zone 2 workouts are slightly more intense than Zone 1 but still focus on maintaining a steady, sustainable pace. Cross-country skiers tend to avoid Zone 2 in training because it doesn’t offer many additional benefits over zone 1 and can add fatigue that makes it hard to get the most out of zone 3 and zone 4 interval training.
Lactate
Zone 2: 1.5-2 mmol/L
Benefits
- Physiological: Builds aerobic endurance, optimizing fat burning and cardiovascular efficiency.
- Anatomical: Strengthens heart muscles and improves oxygen delivery to muscles.
- Mental: Enhances focus and discipline through sustained effort.
Zone 3 - Moderate Intensity
Also known as “Tempo”. Tempo training in Zone 3 pushes the athlete to a comfortably hard pace, usually just below the lactate threshold. It’s a balance between endurance and high-intensity training, ideal for improving stamina.
During zone 3 intervals, the goal is to exercise for extended periods near, but below, anaerobic threshold. These types of intervals can range from several minutes to an hour or more, so it is important to pace these intervals appropriately.
Lactate
Zone 3: 2-4 mmol/L
Benefits
- Physiological: Increases lactate threshold, allowing for sustained moderate-high intensity efforts.
- Anatomical: Boosts muscle endurance and improves overall stamina.
- Mental: Develops mental toughness and the ability to maintain pace under moderate stress.
Zone 4 - Hard Intensity
Also known as “Threshold”. Training in Zone 4 involves high-intensity efforts that challenge the athlete near their maximum aerobic capacity. These workouts are shorter but very demanding, crucial for improving speed and performance.
Lactate
Zone 4: 4 mmol/L + (Can go up to 15 mmol/L or higher for some people with good lactate producing ability).
Benefits
- Physiological: Maximizes aerobic capacity and improves VO2 max.
- Anatomical: Enhances muscle power and efficiency in oxygen usage.
- Mental: Builds resilience and ability to cope with high-intensity efforts.
Maximal
The final level is very short, all-out efforts. It varies based on context; whether you are starting from a low-ish heart rate for speed work or at the end of a Zone 3 or 4 interval for anaerobic conditioning.
Benefits
- Physiological:
- From low-ish heart rate: Enhances quickness, speed, and neuromuscular coordination.
- End of Zone 3/4 interval: Boosts anaerobic capacity and increases muscle tolerance to lactic acid.
- Anatomical:
- From low-ish heart rate: Develops fast-twitch muscle fibers.
- End of Zone 3/4 interval: Strengthens muscles for explosive power and endurance.
- Mental:
- From low-ish heart rate: Sharpens mental agility and reaction time.
- End of Zone 3/4 interval: Builds extreme mental fortitude and pain tolerance.
