Know well each of our training areas or what is the same, The intensity will help us work on physiological markers to improve them and at the same time, our performance will be improved.

In the article we are going to review what our main intensity zones are..

Each intensity zone is based on our anaerobic threshold., which is totally personal and individual, which, we must adjust it well for each individual.

In order to determine our anaerobic threshold we can do it in several ways., which always allow us to confirm / reaffirm this value based on different physiological variables: Heart rate, race pace (in case of runners on foot), power, lactate concentration, percentage of our maximum oxygen consumption (Vo2max).

It is evident that showing these variables, The most correct and recommended way is the stress test with a gas analyzer and lactate extraction by a sports doctor.. Another way is to obtain our power values ​​through the potentiometer, increasingly common element among cycling users at all levels.

From this test we obtain the following areas that we describe below:

Area 1 (recovery)
in the area 1, Exercise is performed at an intensity where the aerobic pathways begin to function and the blood lactate concentration is 2mmol/l or lower (at rest it is close to 1mmol/l).
To the area 1 primarily used for recovery (increases blood flow to muscles to increase recovery from fatigue caused by previous high intensity training sessions). Can also be used as
warming up or returning to calm.

Area 2 (aerobic threshold)
It is the area where we work with a blood lactate concentration close to 2 mmol/l. or even a little above. It would actually be the “background” area where we can spend many hours in it., obtaining benefits at an aerobic level for our body.

Properly, It is an area where most ultra-distance or long-distance tests are carried out., where the cyclist spends many hours in it.

Area 3 (extensive aerobic)
It corresponds to the area where the lactate concentration rises above 2.5mmol/l. and where it does not exceed either, los 3 – 3,5 mmol/l.

It is an area where the majority of road events or mountain bike marathons take place within it., even a little above.

You can last in it from 1 hour to 2 hours 30 minutes according to the literature., but mainly it is an area that we will find between the two thresholds (aerobic and anaerobic).

Area 4 (anaerobic subthreshold – MLSS)
Area where athletes begin to accumulate lactate, here the concentration of this is around the 4 mmol/l. This area is characterized by the body's ability to accumulate lactate but at the same time, delete it, where the accumulation rate / elimination is equal and where lactate remains at the maximum lactate in steady state.

It will correspond to duration tests between 20 y 60’, what would be a long road time trial or a Cross Country test, where the highest energy demand is in this area.
Working this area will help us improve the ability to clear lactate, increasing the anaerobic threshold and improving the athlete's performance in it.

Area 5 (Aerobic power)
Intensity zone with a blood lactate concentration above 4,5 -5,5 mmol/l and where we are already working anaerobically in some part of the work.  Will be used at intervals, to improve the athlete's Vo2max, where the duration of these will not exceed 5-6' and the minimum time will be around 2-3'.

These intervals will have the same work and recovery time., or sometimes, We will see it reduced depending on what we are looking for in the athlete's body..

Area 6 (Lactic anaerobic capacity)
Works with high lactate concentrations, Each case is different but high values ​​of this can be recorded (8 mmol/l. or more) for short but very intense jobs. We could describe this area as the first part of a race, where the duration will not exceed one minute and a half, minimum time setting 30 – 45’’.

It will be worked at intervals and will help us improve our lactate tolerance and prevent lactic acidosis.

Area 7 (Alactic anaerobic power)
It is the shortest part of a sprint, where the presence of anaerobic metabolism is non-existent since they are the first 5-10'' of that attack. The ATP and phosphocreatine system is activated, where your metabolism as we know, It is very fast and has a very short duration. Without the presence of oxygen at any time

It would have a neuromuscular stimulus for the body and correct recovery between intervals and between training sessions is very appropriate..

As we can see, In these seven work areas we find different metabolic manifestations, which, depending on the tests that we are going to compete in or where we want to improve, We must influence more or less importance in each of them..

You have to know and know how to identify the areas, This can always help us as we said at the beginning, a sports doctor with his assessment, that for us, It is essential to later be able to plan the athletes' training sessions.. Each zone can have different elements related to each other:  A specific FC , Determined power, lactate, RPE (Perceived Exertion) etc..

With programs like WKO5 we can individualize and break down the intensity zones much better in terms of power., whereby, we will be able to work in a much more individualized way with the ilevels, breaking down the power zones with greater precision and more zones.