TRIQ divides the intensity spectrum into 5 distinct training zones for running and cycling
The running and cycling zone system is based on two critical reference points:
By using these two reference points, we achieve greater precision in defining training zones, particularly for lower-intensity activities. Adjusting the lower threshold impacts the boundaries of the Aerobic and Tempo zones. Adjusting the upper threshold influences the Threshold, VO2max, and Anaerobic zones.
This approach ensures a more personalized and effective training experience tailored to your fitness levels.
For swimming, we only define 4 distinct training zones. We believe that further subdivision does not offer significant additional benefits. The zone system is not based on 2 reference points like for Run & Bike but follows the classical approach to reference the zones based on your Critical Swim Pace (CRP) that can be found in the area of the 3rd zone called "Fast".
The zones are:
Measuring swim intensity accurately using devices like sport watches can often be challenging. That’s why we encourage athletes to rely on their own perception—tuning into their body and sensing the pace at which they’re swimming. To support this approach, we provide descriptive, effort-based definitions for each training zone.
For those who prefer a more data-driven method, we also offer a numerical reference for the zones, expressed in minutes per 100 meters (or per 100 yards). However, we emphasize that this method can be harder to apply consistently and may not be as reliable for managing swim intensity effectively.
