November 24, 2024 
matthewmace 
Should you include Zone 3 intensity in your program?
You may have heard that zone 3 training is a waste of time – commonly referred to as “no man’s land.”
In our opinion, zone 3 training, when used correctly, can help you ride further, faster, and with less fatigue.
At the Road Cycling Academy, we use a seven-zone power model (see below), where it is quite easy to determine what zone 3 intensity is. But in the literature, they commonly refer to the 3 zone model being defined by the first and second lactate threshold.
In this model, the power sits at the bottom of the middle zone and there is debate as to the effectiveness of training just above your first threshold.
This article explains how you can use zone 3 in your training, with advice on training methodologies and intensities to help you get the most out of your training on the bike.
In this article, we cover:
- What zone 3 training is
- The science behind zone training
- How to incorporate zone 3 intensity in your training
What is zone 3 training?
Zone 3 training is typically done at a Tempo effort. It causes a small build-up of lactate and chemical changes at the muscular level and is often described as “comfortably hard.”
As previously mentioned, at the RCA, we use the seven-zone model coined by Andy Coggan. These zones allow for very specific intensity distinctions to achieve the desired training adaptations.
Zone 3 typically gets a bad rep because it’s between zones 2 and 4. But when used in a pyramidal training methodology, it can produce impressive results.
In a pyramidal methodology, you spend more time in zone 3 and bottom end zone 4 when compared to another training methodology called polarised 80/20 method (80% of your training is zone 2 or below, and 20% is above your threshold power).
In pyramidal training, you spend more time in zone 3 than zones 5 and 6, for example. See the diagram below for a visualization of pyramidal vs polarized training.
Related: Cycling Power Zones: The Ultimate Guide.
This training methodology is supported by this study, which found that 3 out of 5 world-class Giro d’italia finishers had a pyramidal training distribution – they spent more time in zone 3 than those higher zones, for example.
The science behind zone 3 training
So, what does the current research tell us about zone 3 training?
A study analysed the effects of a 16-week pyramidal training program on various performance and physical characteristics, including body and fat mass. Participants had a median age of 41 and averaged 230km and 10 hours per week of training in the intervention phase.
After 16 weeks, results found a 10% decrease in fat mass and an increase of an average of 37 watts in power at 4mmol (lactate threshold). This also means there was an increase in the overall power-to-weight ratio.
The Figure below shows the power-related variables for pre-and post-tests.
Another study looked at the effects of 16 weeks of pyramidal vs polarised training intensity in sixty well-trained endurance runners. Results showed superior improvement in athletes who started their training block with pyramidal training and later transitioned to a polarised model.
Finally, this article found that cyclists in pre-competition phase predominately spend more time in zone 3 than in other more intense zones. Again, it’s less physically taxing but still yields many physiological benefits.
Zone 3 training cycling benefits
Most road cyclists train in zone 3 year-round, whether by accident or when following a structured plan created by a coach.
When we think about what most recreational cyclists want to get out of their cycling, it usually boils down to riding faster over longer distances. Typically, this is your long endurance and gran fondo events.
The below figure shows how power (by zones) is commonly distributed on a long ride.
As you can see, a lot of time is spent riding in zones 2 and 3 – you can’t ride at zones 4, 5, 6, or 7 for very long.
And to be good at riding at zone 3 in these endurance events, you need to do it in your training.
Other benefits of zone 3 training (in the seven-zone model) include:
- Improved aerobic capacity
- Enhanced ability to clear lactate during extended periods
- Better prepare for long-endurance events
- Less taxing than higher-zone work
- Improved FTP
- Build mental resilience for those long days in the saddle
How to use zone 3 in your training
In a recent RCA email newsletter, the Friday Training Trend, head coach, Ryan Thomas, shared tips on how to incorporate zone 3 into your training. He recommends the following session to get started:
1-hour zone 3 indoor cycling session:
- 5-10 mins warm up in zone 1 & 2
- 10 mins @ zone 3 (80-90% threshold)
- 3 mins @ zone 1
- Repeat 3-4 times.
- 5-10 mins cool down in zone 1 & 2
If this feels too easy, you can repeat the zone 3 efforts five or more times. You can also increase the time interval time to upwards of 15 or 20 minutes. In fact, some more conditioned riders often do 1-hour intervals at zone 3 – but they have worked up to this over a longer period of time.
This session will last you a long time and will yield great results so long as you make the session more difficult, the more acclimated you become to zone 3 training. Do it consistently, week in and week out, and include a recovery week every now and then for great results.
Key takeaways
- Zone 3 training (in a seven-zone model) will help you ride further, faster
- It’s best used pre-competition and year-round to build a solid base
- Various studies show zone 3 to be especially effective when paired with pyramidal training
As you’re now starting to appreciate the benefits of zone 3 training, it should come as no surprise that zone 3 interval work is strategically included in our base fitness plans. View our base fitness plans here to develop your aerobic engine and start riding faster and further on the bike.
FAQs
Is zone 3 pointless?
Zone 3 training in a seven-zone model is not pointless. It’s used by some of the best riders to prepare for long endurance events. For the best results, use zone 3 intensity paired with a pyramidal training approach.
What is the best zone to lose weight cycling?
You can ride in both zones 2 and 3 to effectively lose weight cycling.
How long can you hold zone 3 cycling?
How long you can maintain zone 3 intensity depends on your training level. But for most cyclists, you can likely sustain anywhere from 1 to 3 hours. Well-trained cyclists can maintain anywhere from 3-5 hours.
Does zone 3 improve VO2 Max?
Yes. Zone 3 training will improve VO2 max, but this is not the main purpose of zone 3 intensity. Instead, use zone 3 to help build your aerobic base and zone 5 to directly target VO2 Max improvements.
