Triathletes have access to heart rate (HR) watches to monitor training intensities. Elite athletes under our care use the 5 HR training zones prescribed from swim, cycle and run graded exercise tests (GXT). Long protocol GXTs that include blood lactate transition and V02 data are employed to detect the lactate threshold (LT) and modified individual anaerobic threshold (JAT). 1-1k and V02 at these thresholds are calculated using linear regression analysis. Training zones using HR, velocity and power output are constructed from LT and JAT data and combined with an understanding of the individual athlete's test profile. The training zones employed are termed Endurance 1 to Endurance 4 (E- 1/E-4). HR zones are modified according to the athlete's level of condition in each discipline. This is achieved from GXT's in the first instance and then adapted from monitored training sets and coach feedback. Thus, elite performers with 10 km run times of <31 mm may employ slightly slower velocities in some HR zones, than test results would indicate. The preferred training zone variable for each of the triathlon disciplines are; Swimming - velocity (s per 1OOm), Cycling - power output (Wafts) and running - HR. However, more than one variable is generally used at any one time. During specific monitored sets additional variables including blood lactate concentration,V02 and RPE are also employed. This allows the tracking of physiological adaptations over time, from which training zones can be adjusted accordingly.
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