INSCYD training zones are not generated as fixed percentages of anaerobic threshold, FTP, or other static metrics. Each zone has its own individual origin and is related to an actual performance metric, your current status. For each zone, you will find an upper and lower intensity limit, plus the target value, which you should focus on when training in this zone.
Where applicable the energy consumption per hour is listed and the distribution of fat and carbohydrate – both in percentage and as absolute consumption in grams per hour. You can use these numbers to better understand how you fuel yourself while training in those zones. Furthermore, you can see how much total fat you can burn in each zone.
All training zones are based on their “master metric”:
- recovery and base training are based on the fat and carbohydrate combustion
- FatMax Zone is based on the fat oxidation rate
- Anaerobic threshold zone is not based on some empirical threshold concepts but on the equilibrium of lactate production and combustion
- aerobic maximum – based on the VO2max
- anaerobic zone – based on energy derived from anaerobic metabolism.
Zone 1 – recovery. Used for recovery rides and recovery in between intervals.
Zone 2 – base. Endurance training zone.
Zone 3 – medio. A mid-intensity zone, between the base endurance, and anaerobic threshold.
Zone 4 – FatMax. The intensity at which the consumption of fat as a fuel is highest.
Zone 5 – anaerobic threshold. The intensity at anaerobic threshold (lactate production rate equals lactate combustion rate).
Zone 6 – aerobic maximum. An intensity at which your oxygen uptake will rise to its maximum rate.
Zone 7 – high anaerobic. the intensity at which 25% of the needed energy is covered by anaerobic metabolism.
Zone 8 – lactate shuttling. The lower value shows the intensity at which you clear lactate at the maximum rate (lack of pyruvate is highest). The upper values shows the intensity at which lactate accumulates matches the highest lack of pyruvate.