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Training zones (for coaches)

Training zones are a tool, not a goal.

In VO2Coach, zones help you communicate intent, structure training, and review execution in a consistent way across athletes and activities.

This guide explains how zones are used in the platform and how to apply them effectively as a coach.

What training zones represent​

A training zone is an intensity range based on a reference value (pace, speed, power, or heart rate).

Zones are meant to answer one simple question:

How hard should this effort feel and be executed?

They are not meant to:

  • Judge athlete quality
  • Replace coaching judgment
  • Be perfectly precise at all times

Types of zones in VO2Coach​

Depending on the sport and available data, zones may be based on:

  • Pace or speed (commonly used in running)
  • Power (commonly used in cycling)
  • Heart rate (supporting metric, not always primary)

Not all athletes need all zone types. Use what makes sense for the athlete and context.

How zones are used in VO2Coach​

Zones appear in three main places:

1. Workouts​

Zones define the intended intensity of a workout or workout step.

They help athletes understand:

  • How hard to go
  • When to hold back
  • When intensity matters vs duration

2. Activities​

After execution, activities show:

  • Time spent in each zone
  • Alignment with the planned intensity

This allows you to review execution without focusing on every data point.

Over time, zones help you identify:

  • Consistency
  • Distribution of intensity
  • Changes in fitness or fatigue

Trends matter more than individual sessions.

Setting expectations with athletes​

Athletes often assume zones must be followed perfectly.
As a coach, it’s important to set expectations early.

Clarify that:

  • Zones are ranges, not exact numbers
  • Daily variation is normal
  • Effort and intent matter more than precision

This reduces anxiety and improves adherence.

Best practices for coaches​

Start simple​

  • Use fewer zones if possible
  • Avoid over-segmentation
  • Clarity beats precision

Match zones to athlete level​

  • Newer athletes benefit from broader zones
  • Experienced athletes may handle more structure

Use zones to guide, not constrain​

  • Use zones to communicate intent
  • Allow flexibility when conditions change (terrain, weather, fatigue)
  • One “off” workout means little
  • Repeated patterns matter
  • Use zones to spot trends, not to micromanage

Common mistakes to avoid​

  • Treating zones as absolute limits
  • Overreacting to small deviations
  • Changing zones too frequently
  • Expecting perfect alignment between plan and execution

Zones are a framework, not a rulebook.

When zones look incorrect​

If zones don’t seem to reflect reality:

  • Review recent training and fitness changes
  • Check the reference metric (pace, power, HR)
  • Adjust zones intentionally, not reactively

Avoid frequent small tweaks. Stability matters.

Final reminder​

Training zones support your coaching decisions — they don’t replace them.

Use zones to:

  • Communicate clearly
  • Review efficiently
  • Coach consistently

Use judgment to decide what actually matters.