Determination of Training Zones
The U.S. Cross Country Ski Team uses a system of five training zones. These zones are determined either in the lab or field. Our approach is to perform incremental tests while roller skiing, skiing or running, in the lab or field, is associated with maximal heart rate.
- Intensity 4 is associated Race Pace and is determined from average racing heart rates gained in the field.
- Intensity 3 is Maximal Steady State +/-5 heart beats. Maximal steady state as mentioned previously is determined by a combination of the heart rate deflection point (Conconi Point), ventilatory threshold and the onset of blood lactate accumulation.
- Intensity 2 is a 20-30 beat zone where the blood lactate concentration is lower than initial levels and before a significant rise.
- Intensity 1 is below Intensity 2 by 20 heartbeats.
Recording of the heart rate during competitive skiing shows that it reaches maximal levels during uphill skiing, and drops, at the most, to only some 20 beats/min below maximal values during downhill skiing and only slightly below maximal values during skiing on fairly long stretches of level ground.
