Zone 5: This zone is still LT but it is above LT and it hurts like heck! It could mean five to ten beats above LT.
When to use Zone 5: Not often, but if you do, this would be at the end of a long hard set.
Training Zones 90-100% Zone 5 80-90% Zone 4 70-80% Zone 3 60-70% Zone 2 50-60% Zone 1 % of HR
Training Zones Joe Friel. Total Heart Rate Training. < 2min Max challenge of anaerobic Anaerobic Capacity Zone 5c < 20min Max Challenge of aerobic sys Aerobic Capacity Zone 5b < 1hr Build LT performance LT Zone 5a Up to 3hrs Improve acid tolerance Sub-LT Zone 4 < 8hrs Challenge aerobic system Tempo Zone 3 < 12hrs Build aerobic endurance Aerobic Threshold Zone 2 Unlimited Recovery Active Recovery Zone 1 Typical Duration Purpose Title
Training Zones Joe Friel. Total Heart Rate Training. 175+ Zone 5c 169-174 Zone 5b 165 -168 Zone 5a 155-164 Zone 4 148-154 Zone 3 134-147 Zone 2 <134 Zone 1 HR