Workouts and Resources

See the training program pages for suggested daily workouts. Here are some links to sample workouts categorized by Zone (or energy system).

ZONE 3

These type of workouts help develop your aerobic lactate threshold - which is the maximum steady state effort you can maintain without lactate continually increasing. You will be at about 85% to 90% of your max heart rate, and Perceived Effort is "comfortably hard" and should be about 13-15/20.

You'll find sample Zone 3 workouts here.

Exercise Physiologist Jack Daniels describes the benefits of Zone 3 (or "threshold") training.

ZONE 4

We divide Zone 4 Workouts into High Zone 4 and Low Zone 4.

Work in High Zone 4 helps develop aerobic power. Your heart rate should be about 95-100% of maximum, and Perceived Effort is 17-19/20.
Work in Low Zone 4 helps develop your aerobic capacity and your ability to buffer lactic acid and use it as fuel. Your heart rate should be at about 85-95% max, and perceived effort is 15-17/20.

You'll find sample Zone 4 workouts here.

ZONE 5

These type of workouts help develop speed, and are performed "all out." Intervals are typically short with lots of rest. Zone 5 Workouts can be subdivided into 2 types (alactic and anaerobic).

Zone 5a. Alactic neuromuscular power. These workouts tax your ability to generate ATP through the phospagen system. Intervals are short (either starts or sprints lasting 8-12s) with 1:10 rest ratio.
Zone 5b workouts are a little longer (30-60s) and work on your ability to regenerate energy (ATP) through glycolysis.
Zone 5c workouts are as fast as you can go for 30s-2 mins, with a work:rest ratio of about 1:3-5.

You'll find sample Zone 5 workouts here.

Energy Systems

Understanding our Physiology with Anneke Winegarden of 2 x 4 coaching for XC Ski Ontario - Talk presented Aug 10, 2020.

Energy Systems & thresholds, what's happening in our body and how does it apply to training.