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Gen 3.1 & 3.2
Gen 3.1 & 3.2
  • Introduction
  • Kayak
    • Assemble your power meter
    • Configure your power meter
      • Blade tip to hand distances
      • Blade tip to blade tip distance
      • Blade twist
      • Blade type attached to shaft
      • Left blade tip to LED distance
  • Canoe/Dragon Boat/SUP
    • Assemble your power meter (Gen 3.1)
    • Assemble your power meter (Gen 3.2)
    • Configure your power meter
      • Blade tip to hand distances
      • Blade type attached to shaft
      • Blade tip to LED distance
      • Shaft to handle offset distance
  • General
    • Battery Charging
    • Clamp Adjustment
    • Web Bluetooth App
    • Zero Offset Calibration
      • How to perform a Zero Offset calibration
    • Scale Factor Calibration
      • N channel Scale Factor calibration
      • O channel Scale Factor calibration
    • Updating Firmware
      • How to update the power meter firmware using the Web Browser
      • Latest firmware version
    • Real-time Data
      • How to pair with your device
    • High Speed Data
      • How to start/stop recording High Speed Data
      • How to download High Speed Data (ANT)
      • How to download High Speed Data (Automatic Script) - Experimental
      • How to view High Speed Data
    • Deep Sleep
    • GPS Sync Box
    • Metrics
      • Power
      • Force
    • Upgrade Description
    • Manufacturer's Warranty
    • Troubleshooting
      • High Speed Data Recording Fault
    • Shaft & Blade Sizing
    • Connections using hot melt glue
  • Training Guide
    • Functional Threshold Power
    • Power Zones
    • Fitness Tracking
    • Optimum Cadence
    • Technique Efficiency
    • Training to improve 30 second or 1 minute Power
    • Training to improve 4 minute Power
    • Training to improve Functional Threshold Power
    • Training to improve Endurance
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  1. Training Guide

Training to improve Endurance

Suggested sessions to improve Endurance:

Efforts of 90 minutes @ Zone 1 / Zone 2

  • Maximum of 2 efforts per session

  • Maximum of 10 efforts per week

Efforts of 60 minutes @ Zone 2

  • Maximum of 2 efforts per session

  • Maximum of 12 efforts per week

Efforts of 30 minutes @ Zone 3 (low)

  • Maximum of 3 efforts per session

  • Maximum 15 per week

Efforts of 20 minutes @ Zone 3 (high)

  • Maximum of 4 efforts per session

  • Maximum of 16 efforts per week

Zone 2 training should be one of the most important parts of an endurance based training program. It is essential for performance improvements. There are numerous studies supporting this and it is evident in the fact that a large majority of elite (endurance sport) athletes allocate 60-80% of their training time to Zone 2 training.

Zone 2 training is at an intensity that stimulates Type 1 muscle fibers and mitochondrial growth. Training this zone in large volumes will improve the function of fat utilization, in turn preserving glycogen utilization. In addition to fat utilization, Type 1 muscle fibers are responsible for lactate clearance (lactate being the by-product of glucose utilization).

The combined effect of improved fat utilization and lactate clearance is improved athletic performance.

PreviousTraining to improve Functional Threshold Power

Last updated 1 year ago