For this 4th level of swimming vocabulary, we take you through the “zones”. True introspection of your body, mastering these zones equals to an in-depth knowledge of your heart rate. This allows you to manage your efforts like a pro.
These zones are defined by aerobic (endurance work) and anaerobic (power work) indicators, expressed in terms of MAS (Maximum Aerobic Speed) and HR (Heart Rate). The threshold, or transition zone between the aerobic and anaerobic processes, is used to indicate the pace to be followed.
Aerobic threshold
allows the swimmer to perform a medium-intensity effort at ease with breathing, between 70 and 80% of your MAS, depending on your level. It's a gentle workout if you like.
Anaerobic threshold
is defined as the maximum intensity or speed that the swimmer can maintain during a prolonged race at the limit of respiratory and muscular discomfort. This threshold is between 80 and 90% of the MAS, depending on the individual and their level of training. This means no more joking around, no more chatting between sets, this is serious business!
All this means that you need to have a minimum command of your maximum speed, but that comes with training! Feel free to review level 3 vocabulary to refresh your memory.
Zones
Zone 1: warm-up or recovery Aerobic threshold MAS < 70%; HR < 130.
Zone 2: Aerobic 70% 85%; 130
150
Duration of effort 30‘ to 45’ with long split and short rest. Fractional means that long distances are split into short sets of the same distance, e.g. swimming the 400m in 4 x 100m. Short rest means you don't chat between the 100m, you optimise your recovery.
Zone 3: The first mixed zone, 80% 85%; 150
165
20‘ to 30’ effort with long split and short rest. With a lot of aerobic (++) and some anaerobic (+).
As a reminder, lactic anaerobia is when you draw deeply on your blood resources, 30-40' after using the energy immediately available (alactic).
Zone 4: Second mixed zone, 85% 90% ; 165
180
Exercise duration of 12‘ to 20’ with short split and long rest. With some aerobic + and a lot of anaerobic lactic ++.
Zone 5: Maximum Aerobic Speed (known as VO2 max because you breathe deeply during exercise) 90% 100%; 180
190.
Exercise duration 8‘ to 10’ with a short split.
Zone 6: Anaerobic lactic MAS > 100%; HR >190+
Exercise time of 30" to 3’ with short split and rest longer than the exercise time.
Zone 7: Anaerobic alactic, your available energy right now, what you've got in the bag, i.e. race pace with maximum speed.
Exercise time of 30" to 2’ with very short splits (otherwise you go into lactic anaerobia) and rest twice as long as the exercise time.
Is it clear to you? Don't worry if it isn't, because like everything else, mastering comes with practice.
This 4th level of vocabulary gives you the opportunity to push yourself and feel like a pro. It will enable you to manage your Open Swim Stars races like a boss and much more besides.
Do not hesitate to refer to the previous articles, Level 1 vocabulary, 2 and improves 3. And if you are in doubt, refer to the glossary of the OpenSwim app.