Zone 4 Power: Build Speed That Lasts!
Are You Pushing Hard Enough to Race Fast?
When you’re preparing for an Olympic triathlon, logging easy miles isn’t enough. To truly race the 1.5 km swim, 40 km bike, and 10 km run—you need to build speed, resilience, and power. That’s where Zone 4 training comes in.
Zone 4 sharpens your ability to sustain hard efforts when it matters most. Whether you’re surging up a hill, fighting off competitors, or gunning for a PR finish, training in this zone is essential for race-day success.
Let’s break down exactly what Zone 4 training is, why it’s crucial, and how to use it to your full advantage.
What Is Zone 4 Training?
Zone 4 is known as the threshold zone—a hard, but controlled effort level just under your maximum sustainable output. Training here boosts your ability to perform at high intensity without tipping into total fatigue.
Zone 4 Defined:
Heart Rate: 80–90% of HRmax
Perceived Effort: Hard (talking limited to short phrases)
Cycling Power: 90–105% of FTP
Running Pace: Around 90–100% of your 10K race pace
It’s challenging—but manageable—and it teaches your body and mind how to operate effectively under pressure.
Why Zone 4 Training Is Essential
1. Increases Lactate Threshold
The higher your lactate threshold, the longer you can sustain strong efforts without slowing down—a game-changer on the Olympic triathlon course.
2. Builds Speed and Power
Zone 4 efforts develop the strength and explosiveness needed for race surges, breakaways, and tough climbs.
3. Prepares You for Real Race Intensity
Olympic triathlons aren’t just steady-state efforts; they require shifts in pace and grit. Zone 4 simulates these demands.
4. Builds Mental Grit
Holding Zone 4 intensity demands focus and mental toughness—essential skills when racing gets uncomfortable.
How to Integrate Zone 4 Into Your Olympic Triathlon Training
Zone 4 Running Workout
Main Set: 4 x 5 minutes at Zone 4 effort, with 2-minute easy jog recovery
Progression: Add more intervals or extend efforts to 6–8 minutes as fitness improves
Key Focus: Maintain good form even as fatigue creeps in.
Zone 4 Cycling Workout
Main Set: 5 x 4 minutes at 90–105% FTP, with 3-minute easy spin recovery
Progression: Increase to 6 reps or add slight elevation changes.
Key Focus: Smooth, consistent power through each rep.
Zone 4 Swimming Workout
Main Set: 8 x 100 meters at Zone 4 effort, 30 seconds rest between intervals
Progression: Build to 10–12 x 100 meters or reduce rest for a bigger challenge.
Key Focus: Powerful strokes with efficient breathing at a high effort.
How Often Should You Include Zone 4 Sessions?
Swim: 1–2 times per week
Bike: 1–2 times per week
Run: 1 time per week (with a possible second during peak training phases)
Pro Tip: Always balance hard Zone 4 efforts with easy recovery sessions to avoid overtraining.
Top Tips for Effective Zone 4 Training
Prioritise a Proper Warm-Up
Spend 10–15 minutes easing into your workout with Zone 2 effort and dynamic drills.Focus on Quality Over Quantity
Short, intense intervals are better than grinding through junk miles.Use Recovery Wisely
Plan 1:1 or 1:1.5 work-to-rest ratios to keep efforts high-quality.Stay Data-Driven
Use heart rate, power, or pace metrics to make sure you’re training at the right intensity.Don’t Overdo It
Zone 4 work is potent. Stick to 1–2 hard sessions weekly, and prioritize recovery days after.
Common Pitfalls to Avoid
Starting too fast: Stay controlled early in the interval to sustain effort through the end.
Skipping warm-ups: Increases injury risk and reduces session quality.
Neglecting rest: Without enough recovery, fitness gains stall and fatigue builds.
Mini FAQ: Zone 4 Training for Triathlon
Q: How do I find my Zone 4 heart rate or power?
A: Test your Functional Threshold Heart Rate (FTHR) or Functional Threshold Power (FTP) with a structured test every 8–12 weeks.
Q: Should Zone 4 intervals feel painful?
A: They should feel hard and challenging, but sustainable for the interval duration—not max sprint efforts.
Q: Can beginners benefit from Zone 4 training?
A: Yes, but start conservatively with shorter reps and fewer sets to build up safely.
Q: How long should Zone 4 workouts last?
A: Typically 30–60 minutes including warm-up, main set, and cool-down.
Q: Can I combine Zone 4 workouts with brick sessions?
A: Absolutely! A Zone 4 bike followed by a short run is excellent for sharpening race-day skills.
Final Thoughts
Zone 4 training is where speed, strength, and stamina meet. By pushing your threshold and honing your ability to sustain hard efforts, you’ll race faster, respond better to surges, and finish stronger in your Olympic triathlon.
Start integrating structured Zone 4 sessions into your training—and unlock the next level of your triathlon performance!
Are you ready to break through your limits?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalised advice.