Knowing and understanding your own training areas is the most important prerequisite for targeted training control. Sustainable form building only comes about through the targeted control of these areas, in which the desired effects for performance building then take place. We will show you what is behind the training areas and the appropriate training methods.
That is why training in different areas is so important
The goal of physical training is aimed at improving physical functioning. Our body reacts to every training session with anatomical and physiological adaptation processes. The processes take place on very different levels and are only activated by certain types of stress and training. Example: the improvement of the maximum oxygen uptake capacity (VO2max) requires different training stimuli than the improvement and economization of the fat metabolism.
The different training areas reflect these different stress levels for the training. The most effective training methods can then be stored for each of these training areas.
The different training areas reflect these different stress levels for the training. The most effective training methods can then be stored for each of these training areas. In the following video, our sports scientist Stephan explains the individual areas:
TRAINING AREA
OBJECTIVES / FEATURES
TRAINING FORMS
GA1: basic aerobic endurance
- Improve long-term aerobic endurance
- fat metabolism
- movement economy
- continuous method (> 1h)
- Long runs / long bike rides in the low intensity range (Low Intensity Training)
- sober training
GA2: extended basic endurance
- Increase in basic speed and tempo hardness
- aerobic-anaerobic transition
- increasing carbohydrate metabolism
- Continuous method, intensive
- Driving game/tempo change/increase
- Bike additionally: strength endurance (K3)
threshold area
- Competition-specific endurance and speed
- max lactate steady state / RQ1
- Wheel: FTP performance
- Tempo endurance run, tempo change method
- longer intervals / tempo sections in competition-specific intensity (8-20 min)
- Sweet spot training
Development area (EB1)
- tempo development
- Improvement of threshold speed
- Improve VO2 max, lactate buffering
- supraliminal intervals (3 - 8 min)
- short breaks (max. half the interval duration)
Top/development area (EB2/SB)
- Improve maximum performance
- lactate tolerance
- motor & neuromuscular activation
- High Intensity Intervals (30s - 3 min)
