Going hard. All-out or in reality very close to it. The redline. Zone 5. That’s what we’re talking about today.
Getting after it in a workout has its benefits. But perhaps more than other forms of training, very high intensity work must be approached with the utmost of intelligence and precision. And, like every workout method, there are multiple ways to approach Zone 5 training. My goal today is to provide you with some solid rationale and practical, actionable recommendations.
Let’s begin, as we often do, with a working definition. Like all human function, anaerobic training is supported by the aerobic system, but because Z5 work represents the highest energy demands in sports and fitness, it relies primarily upon anaerobic metabolism. The first 5-10 seconds of a high intensity bout use the phosphagen, or creatine phosphate (CP) system. After that, glycolysis, or the combustion of glucose, kicks in to rapidly produce the energy currency, or adenosine triphosphate (ATP) we require. The by-product of this high output is lactic acid, which is dissociated into lactate and free Hydrogen ions. The accumulation of those H+ ions creates a state of acidosis which we recognize as the familiar burn and lockup associated with this type of exercise – when it’s performed hard enough and long enough (such as 95+% effort sustained for > 20 seconds). Like trying to swim through peanut butter dragging an anchor behind you. Or running with a bear on your back and then someone hands the bear a refrigerator. Stuff like that. Simultaneously intriguing and agonizing.
Simplifying that basic exercise physiology description, maximum anaerobic training (MAT) represents your upper end of output. For our purposes, let’s say that equates to effort from 91-100% of maximum which is sustained for approximately 30-120 seconds. Honestly, any one of us would be hard pressed to hold a true 100% output much past 20 seconds, if that. And on the other end, as we get out past two minutes in work bout duration, output tends to drift down to 90% or lower and get into Z4 territory. Multiple sources, such as various thought leaders, your smartwatch, etc. will differ slightly in these ranges, and that’s fine. Just remember that all this is just made up stuff anyway. But it’s good, valid stuff. A paradigm derived by humans to (relatively) accurately describe a thing we know as Beast Mode. Giving it hell. The all-out, animalistic burst we see in predator-prey interactions and other raw, explosive behaviors. These are brief, intense episodes which the human organism is only capable of sustaining briefly and repeating a couple of times at best.
From this conceptual understanding of MAT, let’s go through a series of questions and answers which are pertinent to this discussion.
What are the unique benefits of Z5 training? Beast mode outputs develop and maintain a critical property in the Lifetime Athlete…explosivity. There are times in life and sport when an explosive effort is required. Practicing this on occasion increases both your competency and your confidence. It improves your top end power and lactate tolerance (the ability to function in states of acidosis and buffer lactate more rapidly). Z5 is also a highly effective way to develop fitness and metabolic efficiency.
Is Zone 5 different from max velocity (speed) training? Absolutely. Sprint training is all about going fast. MAT is focused on going hard. Even though there is some overlap, these are distinctly different objectives. I get perturbed at some influencers who suggest there is no difference and recommend “sprint interval training.” Speed is a unique capacity and at max velocity, it’s all about technique and not sustained for durations long enough to be maximally anaerobic. MAT is more a form of high power training. Both are valuable, but they are not one in the same. It is essential for a Lifetime Athlete to understand this separation.
How does MAT differ from alactic training? This is related to the previous question but it concerns metabolics more so than mechanics. Certainly, technical execution matters, but the differentiation we’re considering here is mainly associated with rep duration. A rep is relatively alactic – in other words not producing excessive amounts of lactic acid – as long as it is not sustained for more than about 10 seconds. The CP system takes care of most of this time period. Thus, you can practice hard, brief blasts with long rest periods and not accumulate high blood lactate levels. This is a great way to touch on intensity from time to time without experiencing a high recovery cost. One of the classic alactic workouts we use in T2 is 5-10 x :10/:50 (hard/easy) on the air bike. Doesn’t beat you up and leaves you exhilarated…but it’s not maximally anaerobic.
Is there such a thing as 110% effort? No. All you got is all you got. 100% represents the totality of your potential. Thinking there is more in the tank, than what is actually in the tank, is just another silly cliche we have to deal with in the realm of training.
Why do we generally not recommend giving a 100% effort? Because it invariably leads to Ugly Movement Syndrome (UMS) and exponentially increases injury risk. If you’re a regular here this won’t take too much explaining. In humans, there is a unique effect where psychology meets physiology. If you think, and try, to give 100%, you end up tensing and straining and actually moving with less supple, fluid, graceful efficiency. Driving with the brakes on. Muscles staying contracted when they should be cyclically relaxing. Movement patterns become aberrant as you go a little berserk. This can all be avoided by saving a percentage point or two (or even a fraction thereof) of effort. This isn’t total relaxation, but it is maintaining a semblance of control under conditions of great intensity. As a community member, you’ll also notice the frequent jokes in our communication regarding your personal estimation of effort as being distinguishable between 93.24% and 99.11%. It really doesn’t need to be quite that precise. 😃
Is it valuable to monitor heart rate during Z5 training? Maybe. It takes about one minute for your heart rate to stabilize during a rep, so if you’re doing longer reps (those over 1 minute and approaching 2 minutes), HR can be an accurate metric. But here’s the kicker, this focuses your attention on an extrinsic device. A BEAST, as in a Lifetime Athlete tapping into beast mode, doesn’t need an external source of information to identify the output. You learn very quickly to go by feel, and this intrinsic monitoring system is a much better tool. It’s also possible to glance at power readings on some bikes and exercise machines. But it’s always better to use these readings as a reference which confirms your inner sense of output. Some will say “But what if you are tired or producing substandard performance on the day? Wouldn’t the device help to guide your training?” Without being snarky, I (and every other coach on the planet) will say you shouldn’t be doing MAT work on that day anyway.
Which modes of exercise should you select for your Z5 session? Those that you enjoy and at which you are most proficient. Training is a celebration of LIFE and it’s never a punishment. When you’re doing MAT, it’s essential to choose a mode which feels natural to you. Movements that you execute with good technique and that don’t cause any joint discomfort or feelings of wonkiness. And for the most part, avoid movements that have high volumes of eccentric (lengthening) muscle contractions or high impact pounding. For example, running (especially downhill or even on the flats) isn’t the best choice for many Lifetime Athletes. But running uphill might work quite well. Likewise, swimming works great for accomplished swimmers with refined stroke mechanics. But if your swimming kinda looks like “drowning-thrashing,” other forms of water exercise may be more desirable. You can certainly choose various lifts, sleds, calisthenics, or plyometrics but you have to be careful to pick ones you know to be safe for your unique body. Machines like bikes and rowers really come into their own here. The only kind of “hurt” you want to feel is the temporary one of effort, not joint or connective tissue discomfort in your body.
What is the ideal duration for a repetition of Z5 work? This depends on a couple of factors. There’s your personal “wiring and firing.” If you’re genetically more oriented toward explosive recruitment of Type II fibers (everyone is to a degree but some possess this ability more than others), you’ll be drawn to 30 second reps. Naturally fatigue-resistant folks may be inclined toward the 2 minute mark. Also, you may be attempting to duplicate a specific exposure, such as the duration of a play (or slightly longer) in any sport. In general, about 2-4 minutes of total work time is not only adequate…it’s ideal. This could look like 4 x 30 seconds or 2 x 2 minutes, etc. Just remember, you’re not trying to turn MAT into a marathon grind. It’s hard, brief, and good.
What is the ideal work:rest ratio? 1:2 to 1:4 is my recommendation. For example, if you’re hammering 30 second reps on the Assault bike, a 1:3 work to active rest ratio would be optimal. Go hard for 30 seconds, go easy for 90 seconds. Hit it (for 30 seconds) every 2 minutes. This ensures high quality output during your work bout and adequate partial recovery between.
How many reps should you do in a session? This is related to the preceding information. 2-8 is the ideal range, depending on bout duration and the “exact” (per your estimate) percentage of max – e.g. 94.6% vs. 98.7% – effort that you are giving.
How often per week should Z5 be performed? 1-3 times per week, but with some caveats. Your weekly session frequency should reflect your goals, conditioning status, and seasonal emphasis. A brief MAT session once per week is fine for most of us and a great maintenance plan. This is especially true as we look at the big picture of comprehensive training and how our focus on all capacities (strength, speed, power, agility, endurance) must be balanced and blended throughout the year. In the Training Tribe, we typically perform MAT 2-3 times per week during the Power Block every May and June. The key is finding that sweet spot where there is neither too much nor too little exposure to MAT.
What is recovery cost as it relates to MAT? You could also call this recuperation demand, or restoration expense. MAT exposure is individually specific and it’s all about the dosing. You definitely want a minimum effective level but not one which turns the dose into a poison. Consequently, we look at relatively fixed intensity but manipulate volume and frequency. One athlete might do 2 minutes worth of MAT once per week. Another may thrive on 4 minutes of MAT performed 3 times per week. High intensity training is indeed highly efficient, but it also places a significant stress upon our systems. When dosed properly, we absorb the training and experience the benefits of improved health and performance. We just have to respect MAT and not pile on more of it than we can recover from. If you’re putting substantial energy into MAT during a specific training phase, just recognize that you may need to reduce volume in some of the other capacities. Or just use the T2 Annual Training Plan, where all of this is scientifically built into the system.
Should you perform Z5 workouts all year long? Probably not. Everybody needs a little downtime such as low intensity recovery periods, deloads, or post-season recuperation. The beauty of the BEAST is that when you perform year-round comprehensive training, the complementary properties stay present in your body even when you occasionally take breaks from specific exposures.
When should you avoid Z5 training? Several instances. Obviously, when you’re sick. When you’re tired. When you are heavily into strength or speed and really don’t need to do separate power work during that time (recognizing the crossover/carryover qualities). Like we alluded to earlier when talking about HR, Z5 training should only be done when you’re fresh and rested.
Are there any health concerns regarding MAT? A question like this typically brings us to the “bell-shaped curve of biology.” Small to moderate doses of Z5 work are great for practically everyone. You definitely want several months of steady training and baseline fitness under your belt before beginning. This type of training can add fun and variety to your repertoire. I think the problem shows up when we’re talking about the exceptionally fit and highly motivated individual. Someone who likes to push themselves and occasionally falls into the habit of doing MAT a little too frequently. It can be a slippery slope, because this type of training really works, and a driven individual can easily fall into the “more is better” type of thinking. Overtraining in this capacity can not only cause excessive fatigue and chronic inflammation, it can overstress the heart and lead to cardiomyopathy. But you have to work pretty hard at this to mess yourself up, and intelligent program design eliminates any potential problems. Z5 training is totally safe and warranted, as long as you go about it correctly. Finally, it goes without saying that any high intensity training should be preceded by a proper warmup. Often, this takes care of itself when you hit MAT in your Accessory section, but you can also do it early in a session after some adequate preparatory work. We always build these elements into our T2 sessions.
So there you have it. I wanted to come at this topic right now because I’ve received some inquiries and had some very engaging discussions with App members. Even though, at this time in September, we are rolling in the Endurance Block, we still use Z5 here and there. Just not as much as in the Power Block. Regardless of the time of year, it’s good to have a handle on what you’re doing, knowing the “how’s and why’s.” MAT can and should be performed most of the year. Go hard at better than 90% of your best effort. Keep the reps brief from 30 to 120 seconds. Limit your number of reps from 2-8 depending on how you adjust those other elements. Make your rest intervals ample, feeling free to extend them so you can execute the reps with quality. Do this once per week or a little more when you are prioritizing power in your training. Ease off a few times per year and allow your body to fully recover and also create an energy space in which you can concentrate on other capacities. It’s pretty much that simple. And it works…for LIFE!