Combined Zone Training Regimes

Combined Zone & Critical Zone Training Regimes

All races in the Endurance Events entail both an Aerobic, as well as, an Anaerobic Contribution. Each event will also have an element of demand to be successful. There is a constant physiologic and necessary demand that must be met while racing. This energy demand at a constant level will be defined as the combined zone. The combined zone relates to the fact that endurance events have very specific energy demands, aerobically and anaerobically. There is also a demand that will far exceed the constant nature of racing, which must also be met to be successful. This excessive demand is defined as the Critical Zone of racing. In reviewing the table below we are able be to study the best training regimes that will match physiological capabilities, training adaptations, and specific event demands.

Aerobic/Anaerobic Contributions in the Combined Zone

Event	Aerobic	Anaerobic Glycolytic	Anaerobic Alactic
800 Meters	40%	55%	5%
1500 Meters	50%	48%	2%
3000 Meters	70%	30%	<1%
5000 Meters	80%	20%	<1%
10,000 Meters	90%	10%	<1%
Marathon	98%	2%	0%

Physiological Development in Endurance Events – Training for the Critical Zone

Aerobic Development

· Aerobic Efficiency:

Þ Development of both Lactate Threshold and Aerobic Threshold.

Þ Substrate Capability

Þ Cellular Oxygen Uptake

Þ Capillarization

Þ Aerobic Metabolites

· Aerobic Power:

Þ Development of Cardiovascular System

Þ Cardiac Output

Þ VO2 Max

Anaerobic Development

· Anaerobic Alactic:

Þ Anaerobic Power

Þ Maximum Velocity essential for Critical Zone

Þ Contractile Strength, Metabolic

· Anaerobic Glycolytic:

Þ Anaerobic Capacity & Efficiency

Þ Lactate Tolerance

Þ Buffering Capacity @ Event Speed

Þ Buffering Capacity for Critical Zone

Strength Development

· Strength Endurance:

Þ Contractile Endurance

· Elastic Strength:

Þ Contractile Power

Þ Elasticity

· Maximum Strength:

Þ Relative Strength

Biomechanical Development

· Running Mechanics:

Þ Body Mechanics

Þ Recovery Mechanics

Þ Ground Preparation Mechanics

Þ Impulse Mechanics

Þ Arm Action Mechanics

Critical Zone Development

· Specific Event Critical Zone

Þ Physiological (Aerobic & Anaerobic) Development

Þ Biomechanical Development

Þ Psychological Development

Þ Tactical Development

Each one of the physiological capabilities will be specific to the endurance event or range of events as well as specific to the endurance athlete. The endurance athlete, through training adaptations and specific individual physiological capacities, must match these to be successful in racing these events. Each event will have a critical zone, typically the last 25% of the race, which must be addressed. Preparation for event success, physiologically, psychologically, and tactically must address the issues of the critical zone.

Middle Distance 800 Meters & 1500 Meters & 3000 Meters

Event	Aerobic	Anaerobic Glycolytic	Anaerobic Alactic	% VO2 Max
800 Meters	40%	55%	5%	120%
1500 Meters	50%	48%	2%	110%
3000 Meters	70%	30%	<1%	100%

Physiological Development

· Aerobic Development

Þ Athletes with both Low Lactate & Aerobic Threshold vs. Athletes with High Thresholds

Þ Athletes with Low VO2 Max vs. High VO2 Max

Þ All Athletes must reach highest attainable Aerobic Fitness necessary for Critical Zone Success

Þ Aerobic Training is General to Specific to Competition Specific

Þ Lactate Threshold Training needed to push the Anaerobic Contribution further away

Þ Training becomes Competition Specific as speed approaches VO2 Max pace

Þ Volume/Intensity have inverse relationship

Training Modalities

· Continuous Running

Þ Extensive (Fatty Acids) HR below 130 bpm

Þ Extensive & Intensive (Glycogen) HR between 140-170 bpm

· Interval Training (Not typically used for paces slower than Vo2 Max Tempo)

Þ Short Reps

Þ High Volume

Þ Low to High Intensity

Þ Incomplete Recovery

· Repetition Training

Þ Longer Reps

Þ High Volume

Þ Mid to High Intensity

Þ Near Complete Recovery

*Training at VO2 Max pace will be either close to equal the Race Model for 3000 meter athletes. This training will serve as Aerobic Power Sessions for 800-1500 meter athletes. VO2 Max training can be done with either Interval or Repetition Training. Lactate Threshold Training can be done by using either Continuous Running, or Repetition Running, but typically not Interval Training,

· Anaerobic Development

Þ Athletes with Higher Anaerobic vs. Lower Anaerobic Power

Þ Athletes with Higher Anaerobic vs. Lower Anaerobic Efficiency & Capacity

Þ Must reach both the highest attainable maximum velocity and highest attainable lactate tolerance

Þ Training is General to Specific to Competition Specific

Training Modalities

· Maximum Velocity

Þ No more than 7-10 second repetitions (can extend upwards to 30 seconds)

Þ Maximum Effort

Þ Incomplete Recovery between Reps/Near Complete Between Sets

Þ Foundation of Critical Zone Preparation (Increases Maximum Velocity)

· Speed Endurance (Building Speed Reserve)

Þ Repetitions of 60-150 Meters, Multiple Sets, < 1200 meters total volume

Þ 90-100% Intensity

Þ Incomplete Recovery between Reps

Þ Near Complete Recovery between Sets

Þ Critical Zone Tolerance for last 25% of Race

· Special Endurance I (Building Speed Reserve)

Þ Repetitions of 150-300 Meters

Þ 1 set, <1000 Meters total volume

Þ 90-100% Intensity

Þ Incomplete to Near Complete Recovery between Reps

Þ Critical Zone Tolerance for last 25% of Race

· Special Endurance II (> Race Lactate Tolerance)

Þ Repetitions of 300-600 Meters

Þ Possible sets, < 1800 Meters total volume

Þ 90-100% Intensity

Þ Can use either Incomplete to Near Complete Recovery (sets or reps)

Þ Lactate Tolerance for early to mid-race tempo

· Intensive Interval (Lactate Tolerance, Vo2 Max Development, < or > Race tempo)

Þ Repetitions of 200-400 Meters

Þ 1-5 sets, < 3000 Meters total volume

Þ 100% - 120% VO2 Max Intensity (800-1500 tempo)

Þ Incomplete Recovery between Reps

Þ Near Complete Recovery between Sets

· Extensive Intervals (Lactate Tolerance, Vo2 Max Development, aVo2 Diff)

Þ Repetitions of 800-3200 Meters

Þ 1-5,< 9600 Meters total volume

Þ 92%-102% VO2 Max Intensity (A.T. to Vo2 Max)

Þ Incomplete to Near Complete Recovery between Reps & Sets

Þ Higher-End Aerobic Development (Maximum Aerobic Development is necessary for the Critical Zone)

*All Maximum Velocity Alactate Training will build the speed reserve necessary for work in the Critical Zone. Anaerobic Glycolytic Training between 200-400 meter maximum velocities will help to ensure success in the Critical Zone. Anaerobic Glycolytic Training equal to or faster than 800 - 1500 Meters Race Tempo will serve to ensure Lactate Tolerance (buffering capacity) at race tempo as well recovery for Oxygen Debt.

· Strength

Þ Athletes with varying levels of Elastic Strength

Þ Athletes with varying levels of Maximum Strength

Þ Athletes with varying levels of Strength Endurance

Training Modalities

· Weightlifting

Þ Strength Endurance

à high reps

à multiple sets

à low intensity 30-60%

à wide variety of lifts, pillar & Anti-Gravity groups of concern

Þ Elastic Strength

à medium reps 4-5

à multiple sets 4-5

à intensity of 70-80%

Þ Maximum Strength

à low reps 1-3 reps

à 1-3 sets

à intensity of >85%

* All increases varying levels of recruitment depending upon intensity

· Hill Training

Þ Uphill Running

à Varied Intensity

à Varied Grades

à Strength Endurance(Low Intensity/High Volume)

à Elastic Strength (High Intensity/Low Volume)

· Plyometrics

Þ Bounding & Springing

à Elastic Strength

à High Intensity & Low Volume

· Circuit Training

Þ Medicine Ball

Þ Body Weight Exercises

Þ High Volume

Þ Pillar in Nature

· Running

Þ Strength Endurance

à Low Intensity

à High Volume

Þ Elastic Strength

à High Intensity

à Low Volume

Long Distance: 5000 Meters & 10,000 Meters & Marathons

Event	Aerobic	Anaerobic Glycolytic	Anaerobic Alactic	% VO2 Max
5000 Meters	80%	20%	<1%	97%
10000 Meters	90%	10%	<1%	92%
Marathon	98%	2%	0%	92-95% of Lactate Threshold

Physiological Development

· Aerobic

Þ Athletes with High Aerobic & Lactate Threshold

Þ High Cellular Oxygen Uptake

Þ Aerobically Efficient

Þ Athletes will vary with Medium vs. High VO2 Max

Þ Must reach highest attainable aerobic fitness to secure success in the Critical Zone

Þ Training, General to Specific to Competition Specific

Þ Training becomes Competition Specific as speed approaches 90% of VO2 Max

Þ Volume/Intensity have inverse relationship

Training Modalities

· Continuous Running

Þ Extensive (Fatty Acid)

à HR below 130 bpm

à Great Importance as Foundation 10K to Marathon

Þ Extensive & Intensive (Glycogen)

à HR between 140-180 bpm (Comp Specific for Marathoners)

à Intensive Tempo up to 95% VO2 Max

à Critical Zone for Marathoning

· Interval Training

Þ Short Reps

Þ High Volume

Þ Intensity Medium 160-170 bpm,

Þ Incomplete Recovery

Þ Lactate Threshold

Þ Younger Athletes may use intervals for Vo2 Max work (170-190 bpm)

· Repetition Running

Þ Longer Reps

Þ High Volume

Þ Mid to High Intensity 160-190 bpm

Þ Near Complete Recovery

Þ Aerobic Power, VO2 Max Work

· Anaerobic Development

Þ Athletes with Higher Anaerobic vs. Lower Anaerobic Power

Þ Athletes with Higher Anaerobic Efficiency vs. Lower Efficiency

Þ Training is General to Specific to Competition Specific

Þ Highest attainable Anaerobic Capacity and Efficiency necessary for success in the Critical Zone of 5,000 and 10,000 Meters

Þ Normally not as significant for Marathon Preparation

Training Modalities

· Special Endurance I

Þ Repetitions of 150-300 Meters

Þ 1 set, < 1000 Meters Total Volume

Þ Intensity 90-100%

Þ Incomplete to Near Complete Recovery between Reps

Þ Used for Increase in Contractile Force (Strength Component)

Þ Foundation of Critical Zone Velocities at 5,000 Meters

Þ May be used as supplemental part of session (5,000)

· Special Endurance II

Þ Repetitions of 300-600 Meters

Þ 1 set, < 1800 Meters

Þ Intensity 90-100% of 1 rep Max

Þ Incomplete to Near Complete Recovery between Reps

Þ Critical Zone Development for last 25% of 5,0000 Meters

Þ Foundation of Critical Zone Velocities at 10,000 Meters

Þ May be used as supplemental part of session (10,000)

· Intensive Intervals

Þ Repetitions of 200-600 Meters

Þ 1-3 sets, < 4800 Meters

Þ Intensity of 97-110% of VO2 Max (1500 - 5000 Meter Intensity)

Þ Incomplete Recovery between Reps

Þ Near Complete between Sets

Þ Critical Zone Development for 5,000 – Marathon

Þ Foundation of Critical Zone for Marathons

Þ May be used as supplemental part of session (marathon)

· Extensive Intervals

Þ Repetitions of 800-3200 Meters

Þ 1-5 sets, < 9600 Meters

Þ Intensity of 92-102% of VO2 Max (A.T. to Max VO2)

Þ Incomplete and/or Near Complete Recovery between Reps & Sets

Þ Lactate Tolerance for 5,000 – 10,000 Meters

Þ Critical Zone Development for final 25% of Marathon

· Strength

Þ Athletes with varying levels of Elastic Strength

Þ Athletes with varying levels of Maximum Strength

Þ Athletes with varying levels of Strength Endurance

Training Modes

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