Is More Zone 4 Needed?

Struggling to improve your lactate threshold training? The secret might be spending more time in Zone 4. This deep-dive explains why Zone 4 (your LT2) is the key to unlocking your speed endurance and helping you go faster for longer.

Many endurance athletes (runners, cyclists, and triathletes) get their training mix wrong and neglect their Zone 4 work. In this video, I explain exactly what is happening to your body during Zone 4 training, using a simple "sink analogy" to help you understand what lactate threshold is and how to improve it.

We'll move beyond the "what" and into the "why" by exploring the true physical adaptations from Zone 4. We cover how it improves your lactate shuttle, forces your body to increase its muscular glycogen (carbohydrate) stores, and how it impacts your anaerobic metabolism.

We also cover the powerful psychological effects of threshold sessions, and how they build your mental toughness and pacing strategy for time trial events.

Finally, we answer the most important question: "How much Zone 4 training is best for YOU?" I break down the optimal training volume based on your ability (untrained vs. highly trained) and your event distance, and how to balance Zone 4 vs. Zone 5 and lactate threshold vs. VO2 max.

After this video, you will have a complete understanding of how to use Zone 4 training to boost your threshold and become a faster, stronger endurance athlete.

TIMESTAMPS:
0:00 - You Might Need More Zone 4 Than You Think
0:39 - What is Zone 4?
2:06 - The Training Effects of Zone 4 Training
5:00 - The Psychological Effects of Zone 4 Sessions
4:49 - How Much Zone 4 is Best For YOU?

WATCH NEXT ▶️ My Full Playlist on All 5 Training Zones:    • Training Zones  

▶️ My Deep Dive on Zone 3 Training:    • Is Neglecting Zone 3 Slowing You Down?  

Got questions about your own Zone 4 training or lactate threshold? Ask me in the comments below!

For more personal guidance on your training and to work with me directly, visit my website:
►https://efficient-endurance.co.uk/
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►https://efficient-endurance.com/

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