Zone 5 workouts are sessions performed at very high intensities. These are extremely demanding and typically shorter (interval) sessions aimed at improving your VO2max and your ability to perform at high intensities.
Energy System
All workouts at Science2Move are structured using personalized training zones. These zones are determined through a maximal ramp test, during which changes in your energy systems are carefully analyzed. During this test, we determine your zone 5 based on:
the second steep increase in your breathing frequency and the volume of air you inhale per minute
and your maximum heart rate and/or wattage
At these intensities, the anaerobic system plays a major role in meeting the body’s energy demands. Due to the high demand for energy in a short amount of time, the phosphate system also becomes increasingly important. This rapid energy need means that nutrients are broken down ‘incomplete’, leading to a significant buildup of waste products. As a result, your breathing frequency and the volume of air you inhale per minute increase substantially (second steep increase of the breathing frequency).
During zone 5 interval workouts, the body is unable to buffer and/or break down the accumulated waste products efficiently. These waste products rapidly build up in the muscles and bloodstream, negatively affecting performance. As the anaerobic system takes over, the body primarily uses carbohydrates, phosphocreatine, and free ATP to generate the required energy. Carbohydrates are mostly broken down into lactate, which can be used again by the aerobic system to produce energy. Although the anaerobic systems are getting more important, the aerobic system is still operating at full speed, up to your maximal oxygen uptake (VO2max).
When you have downloaded a training program from Science2Move on TrainingPeaks, we will use general training zones, based on FTP and the principles of zone 1. The exercise intensity will approximately be in the range of:
- Bike power:Â 105-120% FTP
- Bike HR:Â 103-106% FTHR
- Run pace:Â 104-111% FTPa
- Run HR:Â 103-106% FTHRÂ
What Are You Training?
By training in zone 5, you stimulate your muscles to cope with high concentrations of waste products, which leads to beneficial muscular (endurance) adaptations. High-intensity interval training (zone 5), much like zone 2 workouts, improves muscle perfusion and metabolic efficiency at lower intensities. Thanks to the high intensity, zone 5 workouts are also ideal for training coordination, (maximum) speed, and strength.
Nutrition & Hydration
If you regularly train in zone 5, proper nutrition is crucial. You consume a lot of carbohydrates at these intensities. Carbohydrates are only stored in limited quantities in your body—mainly in your muscles and liver. Once these reserves are depleted, you won’t be able to sustain even zone 3 efforts. This is commonly referred to as “hitting the wall”, or “bonking”. Since your brain also depends on carbohydrates, it’s essential to keep supplying them. Be sure to stay hydrated as well—especially in warm weather or windy conditions, when fluid loss can be significant.
Learn more: https://victus.sport/en/ecosystem/?ref=otzhztb
