In Which Training Zone Should You Train — and How Much?
Successful training requires a precise definition of running volume and intensity across micro-, meso-, and macrocycles (e.g., weekly, monthly, and annual cycles). This is no simple task, since the volume of training at low, moderate, and high intensity depends not only on overall training volume and the athlete’s performance level, but also on training philosophy — meaning the underlying periodization model. So how do you find the right training models for you?
The Three-Zone Models of Training Planning
(Figure 1: Three-zone models of training planning — from Hottenrott & Neumann, 2020)
When Should You Train According to Which Model?
Based on our experience with elite athletes, we recommend using the polarized model during general preparation for a marathon or half marathon, and switching to the threshold model during specific preparation and in the immediate pre-competition phase. Average running speed in a marathon sits at the lower end of the anaerobic threshold (Zone 2), and in a half marathon at the upper end of Zone 2. Training sessions in these intensity ranges are therefore very important during specific preparation. For those running shorter distances, we recommend training according to the pyramid model — race speed at these distances already falls within Zone 3.
Training Models — Mapping to Polar’s Five-Zone Model
For targeted stimulus in performance-oriented running training, three training zones are not enough. We recommend training based on five training zones defined as percentages of maximum heart rate. It’s important to note that these percentages differ for men, women, adolescents, and children. For example, women should perform their slow easy runs in the aerobic base 1 (GA 1) range at a relatively higher heart rate than men. Table 1 shows the respective percentage ranges for each training zone.
(Table 1: Age- and sex-specific training zones derived from maximum heart rate — from Hottenrott & Neumann, 2020)
(Figure 2: Typical definition of the five training zones based on maximum heart rate — from Hottenrott, 2006)
Anyone training with a sports or running watch should adjust the manufacturer’s preset values in line with the results of a performance diagnostic or according to the values in the table above. Polar sports watches define individual training zones in 10% increments, as shown in Figure 2. With Polar Flow, heart rate zones can be set individually for each sport. This is equally important for training at the right intensity and for training analysis.
Mapping the 3-Zone Model to the 5-Zone Model
- Zone 1 = REKOM + GA 1 + GA 1–2 training
- Zone 2 = GA 2 threshold training
- Zone 3 = High-intensity speed endurance (WSA) training
(Figure 3: Example intensity distribution when training according to the threshold model in immediate marathon preparation. 31% of weekly training volume was run in Zone 4 — the anaerobic threshold — and 38% in Zone 3 — the aerobic threshold range.)
Training Models — Typical Sessions for Polarized Training
- Long aerobic easy runs in the aerobic base 1 (GA 1) zone, lasting 1 to 3 hours
- Variable-pace continuous runs using fartlek method in the GA 1 to GA 1–2 range, 45–90 min
- More intensive continuous runs at the aerobic threshold (GA 1–2) for 30–90 min
- High-intensity interval runs (speed endurance / WSA):
- 8–15 × 200 m with 200 m jogging recovery, or 6–12 × 400 m with 400 m jogging recovery
Typical Sessions for Threshold Training (GA 2) — Marathon Example
- 6–12 × 1,000 m at 110% of race pace
- 3–6 × 2,000 m at 105% of race pace
- 2–4 × 3,000 m at 100% of race pace
Applying Training Models Correctly
Common beginner mistakes in training distribution
- Training too intensively in zones 1 and 2
- Increasing training volume in zones 3 and 4 too much, too quickly
- Little variety — monotonous training structure
- Poor training–recovery balance
- No individual definition of training zones
- Insufficient periodization of training
- No nutritional periodization across training zones
Arguments for the Threshold Model
Arguments for the Threshold Model / Primary Use in Specific Preparation
- Rapid performance development
- Development of maximum cardiac volume (athlete’s heart)
- Development of maximum oxygen uptake (VO2max)
- Higher relative speed closer to VO2max (>%vVO2max)
- Greater pace endurance and speed toughness
- Lower total training time required
Disadvantages
- Risk of overreaching quickly
- Risk of overtraining syndrome
Arguments for the Polarized Training Model
Primary Use in General Preparation
- Development of a high aerobic base
- High training load tolerance
- Low risk of overtraining
- Stable immune function
- Development of high movement economy
- Development of speed
- Improvement of maximum oxygen uptake
- Stable, progressive performance development
Sources:
Hottenrott, K. (2006). Trainingskontrolle mit Herzfrequenz-Messgeräten. Aachen: Meyer & Meyer. Hottenrott, K. & Neumann, G. (2020). Trainingswissenschaft. Ein Lehrbuch in 14 Lektionen. 4th edition. Aachen: Meyer & Meyer.
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