Running Training Zones: A Detailed Guide
跑步训练区：详细指南

The use of training intensity zones for running is a well-established method of planning training.
使用跑步训练强度区是一种行之有效的规划训练方法。

Since there’s a relationship between the intensity of training and certain adaptations that are important for performance, the ability to plan workouts using a common intensity-based language and system, as well as to track the time spent in each zone, can help bring important structure to a training program.
由于训练强度和某些对表现很重要的适应之间存在关系，因此使用基于强度的通用语言和系统来计划锻炼以及跟踪每个区域所花费的时间的能力可以帮助带来重要的结构到一个培训计划。

In this guide, we’ll lay out the most commonly used and “logical” methods of delineating training intensities and discuss the associated benefits and potential drawbacks for each method. Along the way, we’ll also provide some practical advice to help you understand whether you’re training in the right zones.
在本指南中，我们将列出描述训练强度的最常用和“逻辑”方法，并讨论每种方法的相关优点和潜在缺点。在此过程中，我们还将提供一些实用建议，帮助您了解自己是否在正确的区域进行训练。

There are more training zone systems in existence than covered in this guide. However, we have tried to only include those that we feel are most intuitive, science-based and importantly, effective for runners. There are numerous other systems that we feel are needlessly confusing and thus are not discussed or recommended here.
现有的训练区系统比本指南中涵盖的要多。然而，我们试图只包含那些我们认为最直观、最有科学依据且重要的是对跑步者最有效的内容。我们认为还有许多其他系统不必要地令人困惑，因此这里不讨论或推荐。

The zoning systems we’ve chosen to talk about are:
我们选择讨论的分区系统是：

1. The seven zone model 七区模型

2. The three zone model 三区模型

Seven-Zone Model 七区模型

The seven zone model presented below is adapted from the system originally proposed by Andrew Coggan and colleagues in the context of cycling. We like this system because it provides a practical level of granularity - the zones are specific enough to capture meaningfully different training intensities, but not so specific that the zones are narrow and hard to stay within. We also like that this system is tied to different training ‘goals’ (e.g. ‘recovery’), which helps to make it clear what each intensity zone seeks to achieve.
下面介绍的七区模型改编自 Andrew Coggan 及其同事最初在自行车运动中提出的系统。我们喜欢这个系统，因为它提供了实用的粒度级别——这些区域足够具体，可以捕获有意义的不同训练强度，但又不会太具体，导致区域狭窄且难以停留。我们还喜欢这个系统与不同的训练“目标”（例如“恢复”）联系在一起，这有助于明确每个强度区域想要实现的目标。

If you’re unsure on how to determine your threshold heart rate, max heart rate, or what Stryd critical power is, we’ll explain this further below, along with some nuances of this zoning system.
如果您不确定如何确定阈值心率、最大心率或 Stryd 临界功率，我们将在下面进一步解释这一点，以及该分区系统的一些细微差别。

However, first, we wanted to go into little more detail about the purpose of each zone…
然而，首先，我们想更详细地了解每个区域的用途……

Zone 1  1区

This is the active recovery zone and is mainly used for regenerative purposes more so than for inducing a training stress, though very long durations spent in Zone 1 will indeed promote ‘peripheral’ adaptations at the muscles, such as increases in mitochondrial content and capillary density around the slow twitch (Type I) muscle fibres. This in turn helps improve the body’s capacity for aerobic metabolism and ability to use fat as the primary fuel source.
这是主动恢复区，主要用于再生目的，而不是引起训练压力，尽管在 1 区停留很长时间确实会促进肌肉的“外围”适应，例如线粒体含量和毛细血管密度的增加慢肌纤维（I 型）周围。这反过来又有助于提高身体的有氧代谢能力和使用脂肪作为主要燃料来源的能力。

A typical application of Zone 1 is during active recovery runs and walks of 20-60 minutes. These can be used 2-3 times per week to facilitate recovery between harder training days.
1 区的典型应用是在 20-60 分钟的主动恢复跑步和步行期间。这些可以每周使用 2-3 次，以促进在艰苦训练日之间的恢复。

Zone 1 can also be used between work intervals in higher intensity interval workouts to aid in the clearance of lactate and associated fatiguing metabolites. For example, an interval session might alternate between 3-mins at a Zone 5 intensity and 3-mins at a Zone 1 intensity.
区域 1 还可用于较高强度间歇训练的工作间隔之间，以帮助清除乳酸和相关的疲劳代谢物。例如，间歇训练可能会在 5 区强度的 3 分钟和 1 区强度的 3 分钟之间交替进行。

Zone 2 2区

This is the zone you’ll usually be aiming to accumulate the most training time in. It’s an intensity that’s sustainable for hours at a time, and is also thought by many academics and coaches to be optimal for stimulating peripheral adaptations at the muscles, such as increased mitochondrial and capillary density, and improvements in lactate transporters (Seiler & Tønnessen, 2009).
这是您通常希望积累最多训练时间的区域。这种强度一次可持续数小时，许多学者和教练也认为这是刺激肌肉外围适应的最佳强度，例如线粒体和毛细血管密度增加，以及乳酸转运蛋白的改善（Seiler & Tønnessen，2009 ）。

Zone 2 is also specifically at an intensity where fat oxidation rates are maximised, and it’s been suggested that this intensity is optimal for developing fat oxidation capacity (Jeukendrup & Achten, 2001). Fat oxidation capacity is a key determinant of the lactate threshold in running, as well as fatigue-resistance, since better fat oxidation capacity helps preserve the body’s limited stock of glycogen.
区域 2 还特别处于脂肪氧化率最大化的强度，并且有人建议该强度对于发展脂肪氧化能力是最佳的（Jeukendrup & Achten，2001）。脂肪氧化能力是跑步时乳酸阈值以及抗疲劳性的关键决定因素，因为更好的脂肪氧化能力有助于保存体内有限的糖原库存。

Zone 3 3区

The ‘Intensive Aerobic’ zone is still an intensity that promotes aerobic adaptations. However, the intensity is slightly higher than Zone 2 and should therefore generally be used sparingly as it can cause substantially more metabolic and mechanical stress (i.e. through elevated levels of fatiguing metabolites, higher levels of muscle glycogen depletion, and higher levels of loading on muscles and tendons).
“强化有氧”区域仍然是促进有氧适应的强度。然而，该强度略高于 2 区，因此一般应谨慎使用，因为它会导致更多的代谢和机械应力（即通过提高疲劳代谢物水平、更高水平的肌糖原消耗以及更高水平的肌肉负荷）和肌腱）。

A main purpose of this zone is to recruit additional muscle fibres that are not usually recruited in a Zone 2 run until the latter stages, and to stimulate aerobic adaptations within these lesser-recruited fibres, which are predominantly of Type IIa.
该区域的主要目的是募集额外的肌肉纤维，这些纤维通常不会在 2 区跑步中募集到后期，并刺激这些较少募集的纤维（主要是 IIa 型）的有氧适应。

In endurance events, these Type IIa fibres become particularly important later on in a race, as the more aerobically efficient Type I fibres fatigue and pass over work to the Type IIa fibres. Zone 3 training can therefore help with muscular endurance (i.e. ability to sustain power/pace below threshold without a concurrent increase in heart rate/oxygen demand), by making the Type IIa fibres more aerobically efficient.
在耐力赛事中，这些 IIa 型纤维在比赛后期变得尤为重要，因为有氧效率更高的 I 型纤维会疲劳，并将工作传递给 IIa 型纤维。因此，3 区训练可以通过提高 IIa 型纤维的有氧效率来帮助增强肌肉耐力（即将功率/步速维持在阈值以下而不同时增加心率/需氧量的能力）。

Zone 3 training can also help increase the lactate threshold by reducing lactate production within Type IIa fibres and generally contributing to improved aerobic fitness and VO2max.
3 区训练还可以通过减少 IIa 型纤维内的乳酸生成来帮助提高乳酸阈值，并且通常有助于改善有氧健身和最大摄氧量。

Zone 3 can be structured into intervals or used for the duration of a full run, depending on ability level.
区域 3 可以根据能力水平分为间隔或用于整个跑步的持续时间。

Zone 4 4区

Zone 4 training is carried out very close to the lactate threshold, which is the maximum pace, power or heart rate that can be maintained while lactate levels in the blood remain at a stable level (for more on the lactate threshold, which is also referred to as the maximum lactate steady state, see here).
4区训练是在非常接近乳酸阈值的情况下进行的，这是在血液中的乳酸水平保持在稳定水平的情况下可以维持的最大步速、功率或心率（有关乳酸阈值的更多信息，也可参考作为最大乳酸稳态，请参见此处）。

Training close to the lactate threshold is somewhat controversial, with potentially as many advocates as there are opponents. This zone sits right at the point where the rate of lactate production begins to exceed the rate of lactate clearance, meaning the concentration of lactate and associated fatiguing metabolites increases rapidly beyond this zone.
接近乳酸阈值的训练有些争议，支持者和反对者可能一样多。该区域正好位于乳酸生成速率开始超过乳酸清除速率的点，这意味着乳酸和相关的疲劳代谢物的浓度在该区域之外迅速增加。

The purpose of working in Zone 4 is often to improve the muscle’s ability to ‘shuttle’ (i.e. move) lactate away from the working muscles and to other parts of the body where it can be oxidised to produce energy. This in turn contributes to an improvement in lactate threshold power/pace. However, it’s worth noting that there is some evidence that training right at the threshold isn’t the best way to improve threshold power/pace (Billat et al., 2004). Indeed, training at at a Zone 4 intensity may be more beneficial for improving tolerance to riding at a moderately hard intensity for extended periods of time, rather than improving threshold speed.
在 4 区工作的目的通常是提高肌肉将乳酸从工作肌肉“穿梭”（即移动）到身体其他部位的能力，在那里乳酸可以被氧化产生能量。这反过来又有助于提高乳酸阈值功率/步速。然而，值得注意的是，有一些证据表明，在阈值处进行训练并不是提高阈值功率/速度的最佳方法（Billat 等，2004）。事实上，在 4 区强度下进行训练可能更有益于提高对长时间中等强度骑行的耐受性，而不是提高阈值速度。

Intervals in this zone will typically last between 6-minutes to 40-minutes, although 40-mins at Zone 4 would be a very hard (race-like) session and wouldn’t generally be used frequently.
该区域的间歇通常会持续 6 分钟到 40 分钟，尽管 4 区的 40 分钟将是一个非常艰苦（类似比赛）的训练，并且通常不会经常使用。

Zone 5 5区

Zone 5 is designed to be at an intensity that elicits ‘VO2max’ - or in other words the maximal rate of oxygen uptake and utilisation. It’s thought that training close to VO2max can help develop this important fitness attribute.
区域 5 的设计强度可引发“最大摄氧量”，即最大摄氧率和氧利用率。人们认为，接近最大摄氧量的训练有助于发展这一重要的健身属性。

More specifically, while VO2max can be limited by a number of factors (see here), the main adaptation that Zone 5 training is thought to elicit is an increase in the heart’s ‘stroke volume’ (Helgerud et al., 2007). Or in other words, an increase in the amount of blood (and thus oxygen) the heart can pump per beat.
更具体地说，虽然最大摄氧量可能受到多种因素的限制（参见此处），但 5 区训练被认为引起的主要适应是心脏“每搏输出量”的增加（Helgerud 等，2007）。或者换句话说，心脏每次跳动可泵送的血液量（以及氧气）增加。

Zone 5 training probably also contributes to an improvement in mitochondrial efficiency, which is another factor influencing VO2max (Bishop et al., 2014).
5 区训练可能还有助于提高线粒体效率，这是影响 VO2max 的另一个因素（Bishop 等，2014）。

Intervals in Zone 5 will typically last between 2 to 6 minutes, although they may last longer if oscillating/adjustable pace/power is used. An example of this would be intervals where the pace is adjusted to keep heart rate within 5-10% of maximum heart rate. In this scenario, running pace may intermittently fall below an athlete’s threshold pace (on flat and stable terrain), and then increase again as heart rate begins to drop.
5 区的间歇通常会持续 2 到 6 分钟，但如果使用摆动/可调配速/功率，则可能会持续更长时间。例如，调整配速以将心率保持在最大心率的 5-10% 范围内的间隔。在这种情况下，跑步配速可能会间歇性地低于运动员的阈值配速（在平坦且稳定的地形上），然后随着心率开始下降而再次增加。

We have an article on VO2max training here, if you want to learn more.
如果您想了解更多信息，我们这里有一篇关于最大摄氧量训练的文章。

Zone 6 6区

Training in Zone 6 can be used to increase ‘anaerobic power’, or in other words the ability to produce energy quickly via anaerobic energy pathways.
6 区训练可用于增加“无氧能力”，换句话说，通过无氧能量途径快速产生能量的能力。

Zone 6 training specifically helps develop the ability to break down carbohydrates quickly in a process known as glycolysis, as well as the ability to recruit Type IIx (the highest-power muscle fibres) and tap into greater stores of ‘phosphocreatine’, which is a source of anaerobic energy. You can learn more about these different energy systems in this article.
6 区训练特别有助于培养在糖酵解过程中快速分解碳水化合物的能力，以及招募 IIx 型（最高功率的肌肉纤维）和利用更多“磷酸肌酸”储备的能力，这是一种无氧能量的来源。您可以在本文中了解有关这些不同能源系统的更多信息。

Depending on the structuring of intervals, Zone 6 training can also be used to improve ‘anaerobic stamina’, which is the length of time an effort can be sustained above the lactate threshold.
根据间隔的结构，6 区训练还可用于提高“无氧耐力”，即可以持续高于乳酸阈值的时间长度。

Ultimately, Zone 6 training can help to give more punch over efforts lasting ~10-120 seconds, and a better ability to repeat these efforts time and again within a race.
最终，6 区训练可以帮助您在持续约 10-120 秒的努力中发挥更大的作用，并更好地在比赛中一次又一次地重复这些努力。

Intervals within this zone typically last between 20-120 seconds, with recovery intervals ranging from 1-mins to 6-mins, depending on the specific structure and goal of the session.
该区域内的间隔通常持续 20-120 秒，恢复间隔范围从 1 分钟到 6 分钟不等，具体取决于训练的具体结构和目标。

Zone 7 7区

Zone 7 or the neuromuscular zone includes very short efforts (<10-15 seconds), which are designed to activate all (or nearly all) muscle fibres. Rather than training a specific energy system, these sessions mainly help forge neural connections to muscle fibres so that you become better able to activate them in subsequent training or racing.
7 区或神经肌肉区包括非常短的努力（<10-15 秒），旨在激活所有（或几乎所有）肌肉纤维。这些课程不是训练特定的能量系统，而是主要帮助建立神经与肌肉纤维的连接，以便您能够在后续的训练或比赛中更好地激活它们。

In practice, Zone 7 training contributes to improved anaerobic power, particularly over very short durations (e.g. 10-seconds or less).
实际上，7 区训练有助于提高无氧能力，特别是在非常短的持续时间（例如 10 秒或更短）内。

Important Points 要点

First and foremost, it’s worth noting that the heart rate and power zones are based on population averages. The optimal zones for each person will vary based on individual physiology, and may not align perfectly with the targets shown in the table above.
首先，值得注意的是，心率和功率区基于人口平均值。每个人的最佳区域会根据个人生理机能而有所不同，并且可能与上表中显示的目标并不完全一致。

In our view, it’s important to pay close attention to your perceived effort and breathing rate, as these arguably provide the most valid and reliable indicator of how hard you’re working. These can be interpreted alongside measures of heart rate (and optionally also power) in order to best understand the zone you’re training in. For example, if your heart rate is in Zone 2, but your breathing and perception of effort tell you you’re in Zone 3, then you may need to adjust your heart rate zones slightly.
我们认为，密切关注您感知到的努力程度和呼吸频率非常重要，因为这些可以说是您工作努力程度的最有效、最可靠的指标。这些可以与心率（以及可选的功率）测量值一起解释，以便最好地了解您正在训练的区域。例如，如果您的心率位于 2 区，但您的呼吸和对努力的感知告诉您您位于区域 3，那么您可能需要稍微调整您的心率区域。

Since Zone 2 training will make up the majority of training time for most runners, we’d even suggest performing a talk test (as described below), to help set the upper end of your Zone 2 heart rate more accurately, rather than using a basic percentage of threshold heart rate.
由于 2 区训练将占据大多数跑步者的大部分训练时间，我们甚至建议进行谈话测试（如下所述），以帮助更准确地设置 2 区心率的上限，而不是使用阈值心率的基本百分比。

Likewise, for the boundary between Zones 4 and 5, we find that using 90% of max heart rate is a more physiologically-valid cut-point than a percentage of threshold heart rate. This is because percent of max heart rate tracks quite closely with oxygen consumption, and 90% of max heart rate corresponds to approximately 80-90% of VO2max (Swain et al., 1994). Since a primary focus of Zone 5 training is to spend time training close to VO2max, it makes sense to use percent of max heart rate to gauge this, given its close relationship with oxygen consumption!
同样，对于 4 区和 5 区之间的边界，我们发现使用最大心率的 90% 比阈值心率的百分比更具有生理学上的有效性。这是因为最大心率的百分比与耗氧量密切相关，最大心率的 90% 对应于最大摄氧量的大约 80-90%（Swain 等人，1994）。由于 5 区训练的主要重点是花时间训练接近 VO2max，因此使用最大心率的百分比来衡量这一点是有意义的，因为它与耗氧量密切相关！

It might be noticed that the table does not include running pace zones. This is because pace is almost meaningless for trail, mountain and fell running. Even if you run according to a grade adjusted pace (i.e. pace adjusted to account for gradient), this doesn’t account for things like mud, uneven and technical terrain and wind speed, which can all contribute significantly to the internal stress of running at a particular pace.
可能会注意到该表不包括跑步配速区域。这是因为配速对于越野跑、山地跑和跌倒跑来说几乎毫无意义。即使您按照坡度调整配速（即根据坡度调整配速）跑步，也无法考虑泥浆、不平坦的技术地形和风速等因素，这些因素都会对跑步时产生的内部压力产生显着影响。特定的节奏。

It’s also worth noting that there won’t be a perfect 1:1 correspondence between heart rate and power zones. Again, this is because the target percentages are based on population averages, and won’t be perfectly correct at an individual level. This is another reason why it’s important to pay close attention to perceived effort and breathing, as well as how sustainable an effort feels. For power in particular, we prefer to avoid setting any power zones at all with an athlete initially, and instead ask the athlete to perform a variety of training sessions based on feel and heart rate. This will then give us relevant information to help set more individualised power training zones according to what’s actually achievable for that athlete.
还值得注意的是，心率和功率区域之间不会存在完美的 1:1 对应关系。同样，这是因为目标百分比基于人口平均值，并且在个人层面上并不完全正确。这就是为什么密切关注感知到的努力和呼吸以及努力的可持续性的感觉很重要的另一个原因。特别是对于力量而言，我们宁愿避免最初为运动员设置任何力量区域，而是要求运动员根据感觉和心率进行各种训练课程。然后，这将为我们提供相关信息，帮助我们根据该运动员的实际可达到的目标来设置更个性化的力量训练区域。

For example, a classic Zone 5 training session would be 5x 5-min efforts with 3-4-mins recovery. So we might ask an athlete to complete this session, aiming to pace the efforts consistently, and finish feeling like the effort is hard, but that there is probably another half-effort in reserve. Then we could look at the power the athlete held in these intervals, and this would give us a good idea of where that athlete’s Zone 5 power range sits.
例如，经典的 5 区训练课程为 5 次 5 分钟训练，并进行 3-4 分钟恢复。因此，我们可能会要求运动员完成本次训练，目标是始终如一地调整努力速度，并在结束时感觉努力很困难，但可能还有一半的努力要保留。然后我们可以查看运动员在这些间隔中所保持的力量，这将使我们很好地了解该运动员的 5 区力量范围位于何处。

Finally, one misconception that we’d like to dispel relates to tracking time in zone using heart rate. As most people will be acutely aware, when you begin running, you can be working hard but your heart rate can take some time to rise. This heart rate lag is perfectly normal, and doesn’t negate the fact that you’re still working e.g. in Zone 4+, even though heart rate may only be within Zones 2 or 3. The muscles are still demanding oxygen at a high rate, burning substrates such as glycogen and phosphocreatine, and utilising a high proportion of muscle fibres, even though heart rate has not yet had chance to rise.
最后，我们想要消除的一个误解与使用心率跟踪区域内的时间有关。大多数人都会敏锐地意识到，当您开始跑步时，您可能会很努力，但您的心率可能需要一段时间才能上升。这种心率滞后是完全正常的，并且不能否认您仍在工作（例如在区域 4+）的事实，即使心率可能仅在区域 2 或区域 3 内。肌肉仍然需要高速率的氧气，燃烧糖原和磷酸肌酸等底物，并利用高比例的肌肉纤维，即使心率尚未有机会上升。

Indeed, in the case of Zone 6 or 7 intervals, the efforts might be so short that you never even see heart rate rise above Zones 3 or 4. This doesn’t mean that you’re not spending time in your target training zones. For this reason, when you come to reviewing your training, and looking to see how much time you spent running in a particular zone, we wouldn’t recommend using heart rate to evaluate this!
事实上，在 6 区或 7 区间隔的情况下，训练量可能非常短，以至于您甚至不会看到心率升至 3 区或 4 区以上。这并不意味着您没有在目标训练区中花费时间。因此，当您回顾您的训练并查看您在特定区域跑步的时间时，我们不建议使用心率来评估这一点！

Testing Protocols 测试协议

If you want to use heart rate or power to pace your efforts, then you’ll need to do some testing to establish some key physiological anchor points: threshold heart rate, max heart rate and critical power. We’ll explain each of these terms below, and outline protocols to help you establish them.
如果您想使用心率或功率来调整您的努力速度，那么您需要进行一些测试来建立一些关键的生理锚点：阈值心率、最大心率和临界功率。我们将在下面解释每个术语，并概述帮助您建立它们的协议。

Threshold Heart Rate 阈值心率

Your threshold heart rate is the heart rate you reach and maintain when running at your ‘lactate threshold’. We have a full article on what the lactate threshold is and how it can be trained here, but in brief, it’s the maximum intensity at which lactate levels remain stable, and for most runners is an intensity that can be maintained for approximately 40 to 60 minutes.
您的阈值心率是您在“乳酸阈值”下跑步时达到并维持的心率。我们有一篇完整的文章介绍什么是乳酸阈值以及如何训练它，但简而言之，它是乳酸水平保持稳定的最大强度，对于大多数跑步者来说，是可以维持大约 40 到 60 的强度。分钟。

The best way to determine your threshold heart rate would be to race at a steady pace for roughly 40-60 minutes and take your average heart rate from this effort.
确定阈值心率的最佳方法是以稳定的配速进行大约 40-60 分钟的比赛，并从中获取平均心率。

However, a quicker and more reproducible method involves the following:
然而，更快、更可重复的方法涉及以下内容：

PRE-TEST REQUIREMENTS:
预测试要求：

1. A Garmin watch/similar that can record time, pace and heart rate, and has a lap function. Make sure you have your watch set up so that you can see elapsed lap time, pace and heart rate.
   Garmin 手表/类似产品，可以记录时间、配速和心率，并具有计圈功能。确保您已设置好手表，以便可以查看单圈用时、配速和心率。

2. Ideally a heart rate chest or upper-arm strap. If you only have a heart rate monitor on your wrist watch, that will be less reliable but is ok if it’s all you have. In this case, you should make sure that your watch is done up tightly to minimise movement of the optical heart rate sensor on your wrist, and improve the quality of your heart rate data.
   最好是心率胸带或上臂带。如果您的手表上只有心率监测器，那么可靠性会较差，但如果您只有心率监测器，那就没问题了。在这种情况下，您应该确保手表戴紧，以尽量减少手腕上光学心率传感器的移动，并提高心率数据的质量。

3. Somewhere flat that you can run continuously for 30 minutes.
   可以在平坦的地方连续跑30分钟。

TEST PROTOCOL: 测试方案：

1. Warm up for 10-20 minutes running at an effort level that feels subjectively easy and where breathing is conversational. Towards the end of this warm-up include some short surges or strides, accelerating to a higher speed to elevate heart rate and breathing rate, and activate higher-power muscle fibres. A good tip is to keep an eye on your heart rate during this warm up to make sure your heart rate monitor is reading values that seem reliable. If not, you might need to moisten and/or reposition your heart rate strap.
   热身 10-20 分钟，跑步的强度要主观感觉轻松且呼吸流畅。在热身结束时，包括一些短的喘息或跨步，加速到更高的速度以提高心率和呼吸频率，并激活更高功率的肌肉纤维。一个好的建议是在热身过程中密切关注您的心率，以确保您的心率监测器读取的值看起来可靠。如果没有，您可能需要润湿和/或重新放置心率带。

2. Next, perform a 30-minute time trial, aiming to pace this effort consistently so that you’re not slowing down or speeding up notably between the beginning and the end. This test is best done on a flat, smooth surface so that you’re not being slowed by technical terrain, and so that you can also measure your pace during this effort (which will help you gauge improvements in your lactate threshold pace).
   接下来，进行 30 分钟的计时赛，目标是保持一致的节奏，这样你就不会在开始和结束之间明显减慢或加速。此测试最好在平坦、光滑的表面上进行，这样您就不会因技术地形而减慢速度，并且您还可以在此过程中测量您的配速（这将帮助您衡量乳酸阈值配速的改进）。

3. After the first 10-minutes of the time trial, press the lap button on your watch. This will help you isolate the right segment of the run in your analysis later…
   计时赛开始 10 分钟后，按下手表上的圈数按钮。这将帮助您在稍后的分析中隔离运行的正确部分......

4. After you’ve completed the full 30-minutes, press the lap button again, and then cool down at a subjectively easy pace for ~5-10 minutes at least.
   完成完整的 30 分钟后，再次按下圈数按钮，然后以主观上轻松的速度放松至少约 5-10 分钟。

5. Your threshold heart rate can be calculated as 95% of your average heart rate for the final 20-mins of your 30-min time trial. So for example, if your average heart rate for the 20-mins was 170bpm, then your threshold heart rate would be 0.95 x 170 = 162bpm.
   您的阈值心率可以计算为 30 分钟计时赛最后 20 分钟平均心率的 95%。例如，如果您 20 分钟的平均心率为 170bpm，那么您的阈值心率将为 0.95 x 170 = 162bpm。

6. You can also make a note of the pace you held for the full 30-min time trial. This will give an indication of how your threshold pace (which will be slightly slower than the 30-min time trial pace) changes from one test to the next.
   您还可以记下您在整个 30 分钟计时赛中所保持的配速。这将指示您的阈值配速（比 30 分钟计时赛配速稍慢）从一次测试到下一次测试的变化情况。

Your threshold heart rate will change as your fitness changes, and we’d therefore recommend assessing your threshold heart rate every 8-12 weeks on average.
您的阈值心率会随着您的健康状况变化而变化，因此我们建议平均每 8-12 周评估一次您的阈值心率。

Max Heart Rate 最大心率

Many readers will be familiar with the often-cited equation of 220 minus age to determine maximum heart rate. However, this equation is very inaccurate on an individual level. Therefore to work out your maximum heart rate you can follow the protocol below:
许多读者都会熟悉经常引用的公式：220 减去年龄来确定最大心率。然而，这个等式在个人层面上非常不准确。因此，要计算出您的最大心率，您可以遵循以下方案：

PRE-TEST REQUIREMENTS:
预测试要求：

1. A Garmin watch/similar that can record time, pace and heart rate, and has a lap function. Make sure you have your watch set up so that you can see elapsed lap time, pace and heart rate.
   Garmin 手表/类似产品，可以记录时间、配速和心率，并具有计圈功能。确保您已设置好手表，以便可以查看单圈用时、配速和心率。

2. Ideally a heart rate chest or upper-arm strap. If you only have a heart rate monitor on your wrist watch, that will be less reliable but is ok if it’s all you have. In this case, you should make sure that your watch is done up tightly to minimise movement of the optical heart rate sensor on your wrist, and improve the quality of your heart rate data.
   最好是心率胸带或上臂带。如果您的手表上只有心率监测器，那么可靠性会较差，但如果您只有心率监测器，那就没问题了。在这种情况下，您应该确保手表戴紧，以尽量减少手腕上光学心率传感器的移动，并提高心率数据的质量。

3. Somewhere that you can run continuously for roughly 15 minutes (the effort can be done on the flat or a shallow-moderate gradient, but try to avoid any down-hill).
   您可以在可以连续跑步大约 15 分钟的地方（可以在平坦或浅中等坡度上进行，但尽量避免任何下坡）。

TEST PROTOCOL: 测试方案：

1. Warm up for 10-20 minutes running at an effort level that feels subjectively easy and where breathing is conversational. Towards the end of this warm-up include some short surges or strides, accelerating to a higher speed to elevate heart rate and breathing rate, and activate higher-power muscle fibres. A good tip is to keep an eye on your heart rate during this warm up to make sure your heart rate monitor is reading values that seem reliable. If not, you might need to moisten and/or reposition your heart rate strap.
   热身 10-20 分钟，跑步的强度要主观感觉轻松且呼吸流畅。在热身结束时，包括一些短的喘息或跨步，加速到更高的速度以提高心率和呼吸频率，并激活更高功率的肌肉纤维。一个好的建议是在热身过程中密切关注您的心率，以确保您的心率监测器读取的值看起来可靠。如果没有，您可能需要润湿和/或重新放置心率带。

2. Then run moderately hard (7-8/10 effort - targeting Zone 4-5) for 10- minutes.
   然后中等强度地跑（7-8/10 努力 - 针对 4-5 区）10 分钟。

3. Immediately after this 10-minute effort, ramp the intensity up to complete a maximal 1 minute effort, finishing with a 20 to 30 second sprint.
   在这 10 分钟的努力之后，立即提高强度以完成最大 1 分钟的努力，最后以 20 到 30 秒的冲刺结束。

4. Cool down gradually for a further 10-15 minutes after this maximal effort is complete.
   完成最大努力后，再逐渐冷却 10-15 分钟。

5. Your max heart rate can be set as the peak heart rate reached towards the end of the 1-min effort.
   您的最大心率可以设置为 1 分钟努力结束时达到的峰值心率。

It’s worth noting that if you’ve done a race where you finished with a very hard effort similar to what’s described above (e.g. roughly 1-min running all-out), then you could also use heart rate data from that race to set your max heart rate.
值得注意的是，如果您参加过一场比赛，并且您付出了与上述类似的努力（例如，大约 1 分钟全力以赴），那么您还可以使用该比赛的心率数据来设置您的心率。最大心率。

Your max heart rate will be quite stable, and does not change in response to training. However, it will decline a little as you get older. For this reason, we’d recommend reassessing your max heart rate every 1 year. Each time you reassess, you might want to perform the test a few times (on separate days), since your ability to reach your true max heart rate will vary from day to day based on things like motivation, fatigue, stress and so on.
您的最大心率将非常稳定，不会因训练而改变。但随着年龄的增长，它会略有下降。因此，我们建议每 1 年重新评估您的最大心率。每次重新评估时，您可能需要执行几次测试（在不同的日子），因为您达到真实最大心率的能力每天都会根据动机、疲劳、压力等因素而变化。

Critical Power  临界功率

Critical power is a well-established concept describing the relationship between power and the length of time that particular power output can be sustained.
临界功率是一个公认的概念，描述功率与特定功率输出可以维持的时间长度之间的关系。

The basic premise of this test is that power output above a certain ‘critical power’ follows a hyperbolic power-duration curve as shown below.
该测试的基本前提是高于某个“临界功率”的功率输出遵循双曲线功率持续时间曲线，如下所示。

The curve can be defined by two parameters: the critical power (CP) and W’ (pronounced as ‘W prime’).
该曲线可由两个参数定义：临界功率 (CP) 和 W'（发音为“W prime”）。

CP is the power output that you’ll fall towards when riding at a high intensity as exercise duration is increased ‘indefinitely’ (‘indefinitely’ is a mathematical construct, and not actually true in practice, which is why this power-duration model fails to hold at or below CP). In practice, people can typically only sustain power outputs at CP for around 30-minutes (Vanhatalo et al., 2011).  
CP 是当运动持续时间“无限期”增加时，您在高强度骑行时会下降的功率输出（“无限期”是一个数学概念，实际上并不正确，这就是这个功率持续时间模型失败的原因）保持在 CP 或以下）。实际上，人们通常只能在 CP 下维持功率输出约 30 分钟（Vanhatalo 等，2011）。

CP occurs at around the lactate threshold (Dearing & Paton, 2022), and can therefore be used to set training zones and gauge intensity in a similar way to threshold heart rate. The key benefit to running with power though, is that changes in intensity can be detected within 10-seconds, which is far more responsive than heart rate.
CP 发生在乳酸阈值附近（Dearing & Paton，2022），因此可用于以与阈值心率类似的方式设置训练区域和测量强度。不过，充满力量跑步的主要好处是，可以在 10 秒内检测到强度的变化，这比心率的反应要灵敏得多。

W’ (measured in kJ – i.e. units of energy) is the amount of work that can be done above the CP, and is a marker of anaerobic capacity. Runners with a bigger W’ tend to be punchier and better able to respond to changes in pace.
W'（以 kJ 为单位，即能量单位）是在 CP 之上可以完成的工作量，是无氧能力的标志。 W' 越大的跑步者往往更有力量，并且能够更好地应对配速的变化。

By performing a series of maximal tests (we recommend doing 3 maximal efforts, each lasting between 3-30 minutes), it is possible to determine CP and W’ from the power-duration relationship. The maths behind these calculations are beyond the scope of this article. Indeed most Stryd users will just follow the testing protocol recommended by Stryd, and will simply use the critical power generated by the Stryd algorithms, which have been shown to have good agreement with other more traditional (and scientifically validated) methods (Dearing & Paton, 2022).
通过执行一系列最大测试（我们建议进行 3 次最大努力，每次持续 3-30 分钟），可以根据功率-持续时间关系确定 CP 和 W'。这些计算背后的数学超出了本文的范围。事实上，大多数 Stryd 用户只会遵循 Stryd 推荐的测试协议，并且只会使用 Stryd 算法生成的临界功率，该算法已被证明与其他更传统（且经过科学验证）的方法（Dearing 和 Paton、 2022）。

The Stryd test protocol is as follows:
Stryd测试协议如下：

1. A long maximal effort or race lasting between 40–60 minutes (recommended for anyone training for half marathon distances or longer).
   持续 40-60 分钟的长时间最大努力或比赛（建议任何进行半程马拉松或更长时间训练的人）。

2. A medium maximal effort or race of 10–20 minutes.
   中等最大努力量或 10-20 分钟的比赛。

3. A short maximal effort of 3–5 minutes.
   3-5 分钟的短期最大努力。

4. A set of short sprints lasting 10–30 seconds
   一组持续 10-30 秒的短距离冲刺

With the exception of the sprints, all other efforts should be performed on different days, when feeling relatively well-rested and well fuelled. The sprints can be included before any of the other efforts. Ideally, testing is performed over 1-3 weeks, so that the results aren’t skewed by changes in fitness over the testing period.
除了冲刺之外，所有其他的努力都应该在不同的日子进行，当感觉相对良好的休息和充足的能量时。冲刺可以包含在任何其他工作之前。理想情况下，测试进行 1-3 周，这样结果就不会因测试期间健康状况的变化而产生偏差。

It’s also possible to just perform efforts (2) and (3) an input your results into a critical power calculator like this one. This has the benefit that you can also predict your performance over efforts lasting 3-mins to 20-mins using this calculator.
也可以只执行 (2) 和 (3) 的操作，然后将结果输入到像这样的临界功率计算器中。这样做的好处是，您还可以使用此计算器预测您在持续 3 分钟到 20 分钟的努力中的表现。

Talk Test 谈话测试

Another test that you may wish to incorporate is a so-called ‘talk test’. This can be used to gain more accuracy in where the top end of your Zone 2 heart rate sits, since this can vary quite a lot depending on things like your ability to use fats for fuel and running economy. This test is also a good way of assessing improvements in these key running abilities, which collectively contribute greatly to your endurance/fatigue-resistance over multiple hours.
您可能希望纳入的另一个测试是所谓的“谈话测试”。这可以用来获得更准确的 2 区心率上限位置，因为这可能会有很大差异，具体取决于您使用脂肪作为燃料的能力和跑步经济性等因素。这项测试也是评估这些关键跑步能力进步的好方法，这些能力共同极大地提高了您在多个小时内的耐力/抗疲劳能力。

The talk test is specifically designed to determine your ‘ventilatory threshold’, which is the point where you see marked up-tick in your breathing rate. This is caused by a shift in substrate utilisation, away from fat oxidation and towards carbohydrate oxidation, which results in higher levels of carbon dioxide production and an increased rate of breathing. It’s an important physiological tipping point that demarcates the boundary between Zones 2 and 3.
谈话测试专门用于确定您的“通气阈值”，即您看到呼吸频率明显上升的点。这是由底物利用的转变引起的，从脂肪氧化转向碳水化合物氧化，从而导致二氧化碳产生水平更高和呼吸频率增加。这是一个重要的生理临界点，划分了 2 区和 3 区的边界。

We can detect this ventilatory threshold using the protocol described in this article.
我们可以使用本文中描述的协议检测该通气阈值。

Three Zone Model 三区模型

We’ll next take a look at an alternative training zone scheme, which has only three intensity zones. 
接下来我们将看看另一种训练区方案，该方案只有三个强度区。

This is perhaps the simplest yet one of the most physiologically and scientifically grounded training intensity zone system. It’s sometimes referred to as ‘polarised’ or ’80/20’ model. 
这也许是最简单但也是最具生理学和科学依据的训练强度区系统之一。它有时被称为“偏振”或“80/20”模型。

This system is used by several national federations and coaches, and is well supported in the scientific literature. Unlike the previous model, where some of the zone boundaries are somewhat arbitrary, the three zone model is based on two real physiological cut-points, defining specific metabolic conditions within the body. 
该系统被多个国家联合会和教练使用，并得到科学文献的充分支持。与之前的模型不同，其中一些区域边界有些任意，三区域模型基于两个真实的生理切点，定义了体内的特定代谢条件。

These cut-points are either the first and second ventilatory thresholds or the first and second lactate thresholds, depending on the specific testing protocol used. The ‘ventilatory’ thresholds are determined based on breathing rate and/or the amounts of carbon dioxide and oxygen in expired air, and the ‘lactate’ thresholds are determined based on the levels of lactate in the blood.
这些切点是第一和第二通气阈值或第一和第二乳酸阈值，具体取决于所使用的具体测试方案。 “通气”阈值是根据呼吸速率和/或呼出空气中二氧化碳和氧气的量确定的，“乳酸”阈值是根据血液中乳酸的水平确定的。

Here’s what this model looks like, including the “VT” (ventilatory thresholds) and “LT” (lactate thresholds), which define the boundaries of each zone:
该模型如下所示，包括“VT”（通气阈值）和“LT”（乳酸阈值），它们定义了每个区域的边界：

These cut-points can be established from lab testing (by measuring expired air or taking lactate samples during one or more exercise tests). The specific locations of the cut-points depend on the testing protocol used, and there are lots!
这些切点可以通过实验室测试来确定（通过在一项或多项运动测试中测量呼出气体或采集乳酸样本）。切点的具体位置取决于所使用的测试协议，而且有很多！

You might have noticed that previously in this article, we referred to the ‘lactate threshold’, and now we’re referring to ‘first’ and ‘second’ lactate thresholds. For the avoidance of doubt, when we and most others refer simply to the ‘lactate threshold’, we’re describing LT2 in the graph above.
您可能已经注意到，在本文前面，我们提到了“乳酸阈值”，现在我们指的是“第一”和“第二”乳酸阈值。为避免疑义，当我们和大多数其他人简单提及“乳酸阈值”时，​​我们在上图中描述的是 LT2。

But let’s delve a little more into what these thresholds mean…  
但让我们更深入地研究一下这些阈值的含义……

In general, the lower cut-point is intended to capture the workload at which lactate levels become substantively elevated above resting levels, and the ratio of expired gas to oxygen consumption swings upwards, reflecting an increased contribution to energy production from glycolysis (i.e. carbohydrate combustion). Above LT1/VT1, but below LT2/VT2, blood lactate levels can still be maintained in a steady state, but are higher than they would be when resting.
一般来说，较低的切点旨在捕获乳酸水平显着高于静息水平的工作负荷，并且呼出气体与耗氧量的比率向上波动，反映出糖酵解（即碳水化合物燃烧）对能量产生的贡献增加）。高于 LT1/VT1，但低于 LT2/VT2，血乳酸水平仍可维持在稳定状态，但高于静息时的水平。

The upper cut point (LT2/VT2) then broadly reflects the point at which blood lactate levels can no-longer be maintained in a steady state, and begin to accumulate rapidly even when power is held constant. This is referred to as the ‘maximum lactate steady state’, or sometimes just the ‘lactate threshold’. Around this point, the ratio of expired air to expired CO2 swings upwards again. This reflects the point at which the aerobic energy system can no longer match energy demand. You can read more about this second threshold here.
上切点 (LT2/VT2) 大致反映了血乳酸水平不再能够维持在稳定状态的点，并且即使功率保持恒定也开始快速积累。这被称为“最大乳酸稳态”，有时简称为“乳酸阈值”。在这一点附近，呼出空气与呼出二氧化碳的比率再次向上波动。这反映了有氧能量系统无法再满足能量需求的程度。您可以在此处阅读有关第二个阈值的更多信息。

These cut points have been shown to correlate well with other physiological inflection points, such as muscle activation (assessed via EMG), and catecholamine levels (reflective of how stressful exercise might be) (Seiler & Kjerland, 2006), further supporting the physiological meaningfulness of this model.  
这些切点已被证明与其他生理拐点有很好的相关性，例如肌肉激活（通过肌电图评估）和儿茶酚胺水平（反映运动压力的大小）（Seiler & Kjerland，2006），进一步支持了生理意义这个模型的。

If you don’t have access to a lab, you can determine the top end of Zone 1 by performing a talk test, as described above, and the top end of your Zone 2 can be set using the threshold heart rate test.
如果您无法进入实验室，您可以通过执行通话测试来确定区域 1 的上限（如上所述），并且可以使用阈值心率测试来设置区域 2 的上限。

Many coaches and top-level runners support use of a so-called ‘polarised’ or 80/20 model of training, where the majority of training time is spent in Zones 1 and 3 of a three-zone model, with only a minimal amount of training in Zone 2 (e.g. 75% of sessions in Zone 1, 5% in Zone 2 and 20% in Zone 3).
许多教练和顶级跑步者支持使用所谓的“两极分化”或 80/20 训练模式，其中大部分训练时间都花在三区模型的 1 区和 3 区，只有很少的时间2 区的培训（例如 75% 的课程在 1 区，5% 在 2 区，20% 在 3 区）。

A key limitation of the three zone model is that there is no differentiation within the three, fairly broad levels. So it’s hard to say where, for example, to pitch training to develop the anaerobic power versus training to develop the aerobic capacity. This is where the seven-zone model can be helpful.
三区模型的一个关键限制是在三个相当广泛的级别内没有差异。因此，很难说，例如，应该进行无氧能力训练还是有氧能力训练。这就是七区模型可以发挥作用的地方。

Final Points 最后要点

One outstanding question we haven’t yet addressed is whether you actually need to use training zones. They are helpful, but balanced training can be achieved without them. Simply performing different maximal efforts over a variety of different durations on a routine basis can give you a good idea of what you can achieve and you can use this to establish what feels generally “easy”, “medium” or “hard”, and how well you can recover from these different intensities and thus how often to incorporate them within a plan. Overall though, we feel that the use of training zones is a useful tool to help design training and to understand the likely physiological impacts of a particular training session. 
我们尚未解决的一个突出问题是您是否真的需要使用训练区。它们很有帮助，但没有它们也可以实现平衡的训练。只需在常规基础上在不同的持续时间内执行不同的最大努力，就可以让您很好地了解自己可以实现什么目标，您可以使用它来确定一般感觉“容易”、“中等”或“困难”，以及如何实现好吧，你可以从这些不同的强度中恢复过来，从而多久将它们纳入一个计划中。但总的来说，我们认为训练区的使用是一个有用的工具，可以帮助设计训练并了解特定训练课程可能产生的生理影响。

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