Training Zone Models Explained: Why They Matter And Why RPE Still Rules

When athletes first step into structured training for triathlon, Hyrox, or running, one of the biggest sources of confusion is the number of training zone models available. There are the common three zones, five zone, and seven zone models. These can all be set using different markers such as lactate threshold testing, power testing, and heart rate testing. It can feel like you’re expected to become a physiologist before you even put your trainers on.

Here’s the honest truth. Zones are only a tool and the best athletes aren’t the ones who memorise charts. The best athletes are the ones who learn how their body feels inside those numbers.

On this blog post we'll break down the most common zone models, how they differ, and why learning to trust your own perception is still the most valuable skill you’ll ever develop.

The Main Training Zone Models

1. The 3-Zone Model (Seiler Polarised Model)

Popular in endurance research, this model uses key physiological breakpoints.

• Z1 Below LT1 (moderate domain)

• Z2 Between LT1–LT2 (heavy domain)

• Z3 Above LT2 (severe domain)

2. The 5-Zone Model (Common in Running & Cycling)

Built around aerobic threshold, anaerobic threshold and VO₂max markers.

• Z1 Easy

• Z2 Endurance

• Z3 Tempo

• Z4 Threshold

• Z5 VO₂max

3. The 7-Zone Model (Coggan Power/Advanced HR Models)

Used mostly for power-based cycling and metabolic testing.

• Z1 Active Recovery

• Z2 Endurance

• Z3 Tempo

• Z4 Threshold

• Z5 VO2max

• Z6 Anaerobic Capacity

• Z7 Neuromuscular power

Why Training Zones Matter

Zones help you to:

• Train with purpose

• Manage fatigue

• Avoid “moderate every day” syndrome

• Progress fitness systematically through structured intervals

• Achieve the desired physiological outcomes of sessions

  
  

They bring structure where most age-group athletes typically rely on guesswork. However, zones will only ever be as good as your ability to interpret them. This brings us to the piece most athletes overlook.

RPE: The Most Underrated Performance Tool

Every athlete has experienced a session where their heart rate was higher than usual, power was lower, or pace wasn’t matching the effort. This is where RPE (Rate of Perceived Effort), how it actually feels, becomes extremely important.

Why RPE matters:

Your body doesn’t know zones, it knows 'stress'. When we are training we are trying to 'stress' the body in a particular way to achieve a desired outcome. However other stresses will affect your physiology day to day, be this the weather (hot, cold, windy), sleep (good or bad), illness, and other life stresses (kids, family). You need to dial into how a pace or power actually feels. The more you train, you'll get more in tune with your real aerobic effort, your true threshold effort, and your honest limit. Stop chasing numbers because the pace says it is 'zone 4', and start training like an athlete who understands their own body.

Zones give you the map, RPE tells you where you are on the map today. Use zones to create structure. Use RPE to execute it correctly.

The best athletes - especially age-groupers with limited training hours - learn to balance the two:

• Zones shape the plan

• RPE guides the execution

• Testing keeps the numbers honest

• Consistency creates progress

Don’t Get Lost in the Numbers

Training zones are incredibly valuable, but they’re not the goal. They’re simply a clearer language to describe effort.

The real progress happens when you combine:

• structured training

• accurate testing

• consistent weekly habits

• developing a sense of internal awareness.

If you want help setting accurate, personalised zones using lactate testing and performance profiling, get in contact and we can guide you through the next steps to true performance.