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To achieve maximum training effect, athletes must perform each training component at a
predetermined intensity level. Changing the intensity of a given workout profoundly affects the
overall pattern of the training plan.
Consider this: Many endurance athletes train at medium intensity, medium speed, and medium duration
for a large percentage of their training. But we’ve never seen an athlete win a race with medium intensity. Athletes who train like this don’t understand the purpose of training components and their appropriate intensities.
Here are five intensity levels for generating the desired effects from workouts. Use these
descriptions to guide your training.
Level one
All distance workouts are done at level one. Although the effort may seem ridiculously easy at
first, it is essential to maintain control and complete this training within the zone. In the end,
the effort, because it is longer than other types of training, will be quite fatiguing due to
energy and fluid depletion. For these reasons, distance workouts lasting longer than 75 minutes
should be considered moderate- to high-stress sessions, despite the low intensity. Most strength
workouts will elicit heart rates at this level as well, depending on the exercises and the tempo
at which the athlete performs.
Level two
Endurance, body speed (except during peak and racing stages), and some strength workouts
(typically those with a faster tempo, such as plyometric routines) are done at level-two
intensity. The feeling is slightly harder than distance, but should not feel excessive. This
intensity is probably the level at which the majority of people train every day. It has a positive
aerobic training effect, especially with beginning exercisers, but with serious endurance
athletes, too much training at this intensity mitigates the more optimal adaptations that occur
while training at level one.
Level three
Typically, very little training should take place at this intensity level. Sometimes during
endurance workouts, your intensity may bump up to this level on hills. In longer races, such as an
Ironman triathlon, a cross-country ski marathon, or a running marathon, you’ll probably be in this intensity zone, depending on your fitness and the terrain of the course. Much depends on your
anaerobic threshold as expressed as a percentage of your VO2 max.
Level four
Most intervals, uphill training, and race-pace sessions need to be done at level-four intensity.
This is sometimes referred to as anaerobic threshold (AT) training. Training at this intensity
improves the body’s ability to transport oxygen, increases the recruitment of fast oxidative
glycolytic (FOG) muscle fibers, removes metabolic waste products, shortens lactic acid clearance
time, and improves both aerobic and anaerobic energy pathways.
Anyone who has run hill intervals probably has experienced the feeling of “rubbery legs.”
Scientists are still arguing about what to call this physiological state. The popular expression
used over the last decade has been “crossing the anaerobic threshold.” Training at or slightly below the AT enables the body to buffer, recycle, and clear wasted lactic acid production during high-intensity exercise. Endurance athletes need to have high ATs if they are to sustain
high-intensity exercise for a long period of time. You must have a high AT to race your
fastest.
Level five
The best time to include level-five intensity training is during the taper and competition stages
of the training program. This type of training stimulates anaerobic energy pathways and fast-twitch
muscle fibers, and improves anaerobic energy supplies and speed. Think of your body’s energy
systems as a fuel tank, and the energy needed to do level-five intensity exercise is like a
reserve tank of super high-test that burns out in less than 60 seconds of all-out effort. Level
five training will “top off” this reserve tank so you have it when you need it during races. During a taper stage, you will use it only during peaking speed sessions.
Though very difficult, these workouts will:
- sharpen muscle efficiency and neuromuscular coordination at maximum speeds
- boost anaerobic and aerobic energy systems
- hone your speed for starting out fast in a mass start to get the best position in a pack
- improve your ability to execute passing surges, breakaways, or all-out sprints for the last
200 meters of the race.
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