训练区间 Explained: Complete Guide for Runners
Quick Answer
训练区间are intensity bands that divide running 配速 from easy 恢复 to maximum effort, each serving specific physiological purposes. The standard 5-zone system ranges from 区间1 (active 恢复) to 区间5 (VO2max intervals).
Key Facts:
- 区间1: Recovery (very easy, conversational)
- 区间2: Aerobic base (easy, build 耐力)
- 区间3: Tempo (comfortably hard, sustained efforts)
- 区间4: Threshold (乳酸阈值, hard but sustainable)
- 区间5: VO2max (very hard, short intervals)
- 80/20法则: 80% 训练 in Zones 1-2, 20% in Zones 3-5
训练区间 are the foundation of structured, effective running 训练. Instead of running "easy," "moderate," or "hard" based on feel alone, 训练区间 provide precise intensity targets that optimize adaptation, prevent over训练, and ensure you're 训练 at the right intensity for your specific goals.
This guide explains what 训练区间 are, how the five-zone system works, how to determine your personal 训练区间, and how to use them effectively in your 训练. Whether you're 训练 for a 5K or marathon, understanding and using 训练区间 transforms 训练 from guesswork into a science-based, results-driven process.
What Are 训练区间?
训练区间 divide the spectrum of running intensity into distinct bands, each with specific physiological effects and 训练 purposes. Rather than running at random intensities, 训练区间 ensure each run serves a specific purpose in your overall 训练 plan.
为什么 训练区间 Matter
- Specificity:Each zone targets specific adaptations—aerobic base, 乳酸阈值, or VO2max
- Prevents Over训练:Zones keep easy runs easy enough to allow 恢复 while ensuring hard runs are hard enough to stimulate adaptation
- Optimal Distribution: The right mix of zones (typically 80% easy, 20% hard) produces better results than random intensity
- Objective Feedback:Zones remove subjectivity—you know exactly whether you're 训练 at the right intensity
- Progressive Overload:As 体能 improves, zone 配速s increase, providing automatic progressive overload
- Communication:Zones provide a shared language between runners and coaches for discussing 训练 intensity
训练区间 vs. Just Running by Feel
| Aspect | Running by Feel | Using 训练区间 |
|---|---|---|
| Consistency | Variable—mood, stress, and 疲劳 affect perceived effort | Objective 配速/HR targets ensure consistency |
| Easy runs | Often too fast, limiting 恢复 | 区间2 ensures proper easy 配速 |
| Hard 训练s | Often too moderate, insufficient stimulus | Zones 4-5 ensure adequate intensity |
| Progress tracking | Subjective, difficult to quantify | Pace improvement at each zone shows concrete progress |
| Accountability | Easy to rationalize going easier/harder than intended | Objective targets provide accountability |
While experienced runners develop good intuition for 训练 intensity, even elites use 训练区间 to ensure precise execution of their 训练 plan.
The Five 训练区间
Most 训练 systems use five zones, each representing a distinct intensity band with specific physiological characteristics and 训练 effects.
| Zone | Name | % of CRS | % of Threshold | Effort | Primary Benefit |
|---|---|---|---|---|---|
| 1 | Recovery | 60-70% | 55-65% | Very easy | Active 恢复, form focus |
| 2 | Aerobic Base | 70-85% | 65-78% | Easy | Aerobic capacity, fat metabolism |
| 3 | Tempo | 85-95% | 78-88% | Moderate | Lactate clearance, 耐力 |
| 4 | Threshold | 95-105% | 88-100% | Hard | 乳酸阈值, race 配速 |
| 5 | VO2max | 105-120% | 100-115% | Very hard | Maximum aerobic capacity |
Zones are shown as percentages of 临界跑步速度 (CRS)and threshold 配速. CRS represents your aerobic-anaerobic transition 速度, serving as the reference point for all 训练区间.
Visual Guide to 训练区间
Talk Test: A simple field method to verify zone intensity
- 区间1-2: Can hold full conversation comfortably
- 区间3: Can speak in short phrases (3-5 words)
- 区间4:Can speak 1-2 words 仅
- 区间5: Cannot speak at all
Learn more about the science and application of each zone in our comprehensive 训练区间 and intensity guide.
区间1: Recovery
Intensity: 60-70% of CRS | 55-65% of threshold
Effort: Very easy, fully conversational
Breathing: Nasal breathing possible
Heart Rate: 50-60% of max HR
Purpose and Benefits
- Active Recovery:Promotes blood flow and waste product removal without adding 训练 stress
- Form and Technique:Slow 配速 allows focus on running mechanics and efficiency
- Neural Recovery:Low intensity provides mental break from hard 训练
- Injury Risk Reduction: Minimal stress on muscles, tendons, and joints
When to Use 区间1
- Day after hard 训练s or long runs
- During 恢复 weeks (reduce volume but maintain frequency)
- Early in 训练 after injury or long break
- As part of warm-up/cool-down before/after harder efforts
Common Mistakes
- Running too fast:Most runners struggle to run this slowly—use walk breaks if needed to stay in 区间1
- Skipping 恢复 runs:Going straight to rest day misses the active 恢复 benefits
- Too much volume:Recovery runs should be short (20-40 分钟 maximum)
Example Paces:If your CRS is 4:20/km (7:00/mile threshold), 区间1 is approximately 6:10-7:15/km (10:00-11:40/mile).
区间2: Aerobic Base
Intensity: 70-85% of CRS | 65-78% of threshold
Effort: Easy, comfortable conversation
Breathing: Relaxed, rhythmic
Heart Rate: 60-70% of max HR
Purpose and Benefits
- Aerobic Capacity: Builds cardiovascular system—increased stroke volume, capillary density, mitochondrial density
- Fat Metabolism: Teaches body to burn fat efficiently, sparing glycogen for harder efforts
- Sustainable Volume:Intensity low enough to accumulate high weekly mileage without excessive 疲劳
- Foundation for Speed: Strong aerobic base allows higher quality and volume in harder zones
When to Use 区间2
- Most of your 训练:70-80% of total weekly volume should be 区间2
- 基础建设 phases:Focus almost exclusively on 区间2 (8-12 weeks)
- Long runs:Majority of 长距离跑 should be 区间2 配速
- Easy days:Between hard 训练s to promote 恢复 while maintaining volume
区间2 Training Tips
- Patience required:区间2 feels "too easy" initially—trust the process
- Heart rate drift:HR naturally rises during long 区间2 runs—配速 by HR rather than 速度 on very long efforts
- Conversation test: Should be able to speak full sentences comfortably throughout entire run
- Progress indicator:As 体能 improves, 区间2 配速 increases—this is the primary measure of aerobic improvement
Example Paces:If your CRS is 4:20/km (7:00/mile threshold), 区间2 is approximately 5:05-6:10/km (8:15-10:00/mile).
Learn more about 区间2 训练 in our基础建设 guide and 80/20 训练 article.
区间3: Tempo
Intensity: 85-95% of CRS | 78-88% of threshold
Effort: Moderately hard, can speak short phrases
Breathing: Noticeably harder, rhythmic
Heart Rate: 70-80% of max HR
Purpose and Benefits
- Lactate Clearance: Improves body's ability to process and clear lactate
- Muscular Endurance:Builds resistance to 疲劳 at moderate-high intensity
- Marathon Pace Specificity:区间3 closely approximates marathon race 配速 for most runners
- Bridging Intensity:Connects easy aerobic work with hard threshold 训练
When to Use 区间3
- Marathon-specific 训练:Long runs with 区间3 finish, marathon 配速 segments
- Tempo runs:20-40 minute sustained 区间3 efforts
- Strategic use:Limited volume (5-15% of weekly 训练) as excessive 区间3 creates 疲劳 without optimal adaptation
The "Gray Zone" Problem
区间3 is often called the "gray zone" because it's too hard to build aerobic base efficiently (like 区间2) but not hard enough to drive threshold adaptations (like 区间4). Many runners fall into this zone on "easy" days because they run harder than necessary, accumulating 疲劳 without appropriate stimulus.
Guidelines:
- Keep 区间3 to <15% of weekly volume
- Use strategically for race-specific preparation
- Ensure "easy" days stay in 区间2, not drifting into 区间3
Example Paces:If your CRS is 4:20/km (7:00/mile threshold), 区间3 is approximately 4:35-5:05/km (7:25-8:15/mile).
Learn more about 区间3 训练 in our区间3 tempo runs guide.
区间4: 乳酸阈值
Intensity: 95-105% of CRS | 88-100% of threshold
Effort:Hard, can speak 1-2 words 仅
Breathing: Heavy, labored
Heart Rate: 80-90% of max HR
Purpose and Benefits
- 乳酸阈值 Improvement:Raises the 配速 at which lactate accumulates faster than it can be cleared
- Race Pace Training:Approximates 10K-half marathon race 配速 for most runners
- High-Impact Stimulus: Creates significant physiological adaptation with relatively manageable duration
- Mental Toughness: Teaches sustaining discomfort—critical for racing
When to Use 区间4
- Threshold 训练s:Cruise intervals (e.g., 3 × 8 分钟), tempo runs (20-30 分钟 continuous)
- Race-specific 训练:10K-half marathon 配速 work
- Build and peak phases:Higher frequency and volume than 基础建设
- Weekly volume:10-15% of total 训练 load
区间4 Workout Examples
| Workout Type | Example | Purpose |
|---|---|---|
| Cruise Intervals | 5 × 6 min @ 区间4, 2 min 恢复 | Sustainable threshold work with brief 恢复 |
| 节奏跑 | 20-30 min continuous @ 区间4 | Sustained threshold effort, mental toughness |
| Progressive 长距离跑 | 16 mi: 12 mi 区间2, 4 mi 区间4 | Threshold work on 疲劳d legs (marathon-specific) |
| Threshold Repeats | 2 × 15 min @ 区间4, 5 min 恢复 | Extended threshold work split for manageability |
Example Paces:If your CRS is 4:20/km (7:00/mile threshold), 区间4 is approximately 4:10-4:35/km (6:40-7:25/mile).
Learn more in our 乳酸阈值 testing guide.
区间5: VO2max
Intensity: 105-120% of CRS | 100-115% of threshold
Effort: Very hard, no talking
Breathing: Maximum, gasping
Heart Rate: 90-100% of max HR
Purpose and Benefits
- Maximum Aerobic Capacity: Directly improves VO2max—the ceiling of your cardiovascular system
- Speed Development:Increases top-end 速度 and 跑步经济性 at faster 配速s
- Race-Specific for Short Distances:Approximates 5K race 配速 and faster
- Efficiency Improvement: High-intensity running improves neuromuscular coordination and stride efficiency
When to Use 区间5
- VO2max intervals:3-6 minute intervals with equal or longer 恢复 (e.g., 5 × 3 min, 3 min 恢复)
- Race-specific work:5K 配速 训练, 3K-5K repeats
- Build and peak phases:One VO2max session 每周 during specific preparation
- Weekly volume:5-8% of total 训练 load
区间5 Workout Examples
| Workout Type | Example | Purpose | Best For |
|---|---|---|---|
| Classic VO2max | 6 × 3 min @ 区间5, 3 min jog | Pure VO2max stimulus | All distances |
| Long Intervals | 4 × 5 min @ 区间5, 4 min jog | VO2max + muscular 耐力 | 10K-Half marathon |
| Short Intervals | 10 × 2 min @ 区间5, 2 min jog | VO2max with 疲劳 resistance | 5K-10K |
| Race Pace | 3 × 1 mile @ 5K 配速, 3 min rest | 5K race-specific intensity | 5K racing |
区间5 Training Cautions
- High 疲劳 cost:区间5 work requires 48-72 小时 恢复
- Injury risk: Highest mechanical stress of all zones—pristine form essential
- Diminishing returns:More 区间5 is not better—1-2 sessions 每周 maximum
- Adequate base required:Build strong 区间2 base before adding significant 区间5 volume
Example Paces:If your CRS is 4:20/km (7:00/mile threshold), 区间5 is approximately 3:35-4:10/km (5:50-6:40/mile).
如何 Determine Your 训练区间
Accurate 训练区间 require a reference point—your threshold 配速 or临界跑步速度 (CRS). Once established, all five zones can be calculated.
Method 1: CRS Test (Recommended)
The CRS test provides the most accurate and reliable basis for 训练区间.
Protocol:
- Warm up 15 分钟 easy + 3-4 strides
- Run 3 分钟 as fast as possible, record distance
- Recover 30 分钟 easy
- Run 7 分钟 as fast as possible, record distance
- Calculate CRS: (Distance 7min - Distance 3min) / 4
Example:
- 3-minute trial: 900 meters
- 7-minute trial: 1,980 meters
- CRS = (1,980 - 900) / 4 = 270 m/min = 3:42/km = 5:57/mile
Use our free CRS calculatorto determine your CRS and automatically calculate all five 训练区间.
Method 2: 30-Minute Time Trial
A 30-minute all-out time trial provides threshold 配速 directly:
- Warm up thoroughly (15-20 分钟)
- Run 30 分钟 at maximum sustainable effort
- Average 配速 = threshold 配速 (approximately 区间4)
- Use threshold 配速 to calculate other zones
Method 3: Recent Race Results
Recent race times can estimate threshold:
- 10K race:10K 配速 + 10-15 秒/mile ≈ threshold 配速
- Half marathon:Half marathon 配速 - 10-15 秒/mile ≈ threshold 配速
- 5K race:5K 配速 + 25-30 秒/mile ≈ threshold 配速
Calculating Zones from CRS/Threshold
Once you have your CRS or threshold 配速, use these percentages:
| Zone | % of CRS | % of Threshold |
|---|---|---|
| 区间1 | 60-70% | 55-65% |
| 区间2 | 70-85% | 65-78% |
| 区间3 | 85-95% | 78-88% |
| 区间4 | 95-105% | 88-100% |
| 区间5 | 105-120% | 100-115% |
For detailed testing protocols, see our complete 表现 testing guide.
Retesting Frequency
训练区间 change as 体能 improves:
- Beginners: Retest every 6-8 weeks during rapid improvement phase
- Intermediate: Retest every 8-12 weeks
- Advanced:Retest every 12-16 weeks or after significant 训练 block
- All runners:Retest after extended breaks or before new 训练 cycle
Using 训练区间 Effectively
Week-to-Week Zone Application
Example Training Week (Intermediate Runner, 50 英里/week):
| Day | Workout | Primary Zone(s) | Purpose |
|---|---|---|---|
| Monday | Rest or 4 mi 恢复 | 区间1 | Recovery from weekend |
| Tuesday | 8 mi with 5 × 6 min @ 区间4 | 区间2, 区间4 | Threshold development |
| Wednesday | 6 mi easy | 区间2 | Active 恢复, volume |
| Thursday | 7 mi easy | 区间2 | Aerobic base maintenance |
| Friday | 9 mi with 6 × 3 min @ 区间5 | 区间2, 区间5 | VO2max development |
| Saturday | 5 mi easy | 区间2 | Pre-长距离跑 shakeout |
| Sunday | 16 mi 长距离跑 | 区间2 (+区间3 finish optional) | Aerobic base, 耐力 |
Weekly Zone Distribution:
- 区间1-2: ~40 英里 (80%)
- 区间3: ~2 英里 (4%)
- 区间4-5: ~8 英里 (16%)
- Total: Approximately 80/20 distribution
Monitoring Zone Adherence
Track whether you're actually 训练 in your intended zones:
- GPS watch zones:Set custom zones in your watch based on 配速 or heart rate
- Post-run analysis: Review time in each zone, adjust future runs accordingly
- Weekly summary: Calculate percentage of total volume in each zone
- Adjust as needed:If easy runs drift into 区间3, slow down deliberately next run
Learn how to track 训练 load by zone using训练压力评分 (TSS).
Training Zone Distribution
The ratio of easy to hard 训练—intensity distribution—significantly impacts results and injury risk.
The 80/20法则
Research on elite 耐力 athletes reveals consistent 训练 pattern: approximately 80% of 训练 volume at low intensity (Zones 1-2), 20% at moderate to high intensity (Zones 3-5).
80/20 Distribution:
- 80% Zones 1-2:Easy aerobic running builds aerobic capacity without excessive 疲劳
- 20% Zones 3-5: Hard work provides adaptation stimulus—threshold and VO2max improvement
Most recreational runners do the opposite: 50% easy, 50% moderate (gray zone), resulting in chronic 疲劳, inadequate 恢复, and suboptimal adaptation. Learn more in our80/20 训练 guide.
极化训练
极化训练takes 80/20 further: ~85% very easy (Zones 1-2), minimize 区间3, ~15% very hard (Zones 4-5).
| Model | 区间1-2 | 区间3 | 区间4-5 | Best For |
|---|---|---|---|---|
| 80/20 | 80% | 10-15% | 5-10% | All runners, all distances |
| Polarized | 85-90% | 0-5% | 10-15% | Experienced runners, 耐力 events |
| Threshold-Heavy | 70% | 20% | 10% | 10K-half marathon specialists (short-term) |
Distribution by Training Phase
Intensity distribution shifts throughout 训练 cycle:
| Phase | 区间1-2 | 区间3 | 区间4 | 区间5 | Focus |
|---|---|---|---|---|---|
| 基础建设 | 90-95% | 0-5% | 5% | 0-5% | Aerobic foundation |
| Build Phase | 75-80% | 5-10% | 10-15% | 5-10% | Balanced development |
| Peak Phase | 70-75% | 10-15% | 10-15% | 5-10% | Race-specific intensity |
| Taper | 75-80% | 10-15% | 5-10% | 5-10% | Maintain quality, reduce volume |
Learn more about structuring 训练 phases in ourmarathon 周期化训练 guide.
Common Training Zone Mistakes
1. Running Easy Days Too Hard
The Problem:"Easy" runs drift into 区间3—not easy enough for 恢复, not hard enough for adaptation.
为什么 It Happens:Social pressure (训练 partners running faster), ego (easy 配速 feels "too slow"), lack of discipline.
The Fix:Embrace slow running. Set watch to alert when leaving 区间2. Run alone on easy days if needed. Remember: easy runs build 体能, not test 体能.
2. Running Hard Days Too Easy
The Problem:Threshold and VO2max 训练s done at "moderately hard" effort, not hitting prescribed zones.
为什么 It Happens: Fatigue from easy days run too hard, fear of discomfort, lack of specific pacing.
The Fix: Nail easy days first (truly easy), allowing full effort on hard days. Use watch pacing alerts. Embrace discomfort—hard days should be hard.
3. Inaccurate Zone Calculation
The Problem: Zones based on outdated testing, generic formulas (e.g., "220 - age"), or guesswork.
为什么 It Happens:Skipping testing, using default watch settings, not updating as 体能 improves.
The Fix: Test properly using CRS test or 30-min time trial. Retest every 8-12 weeks. Base zones on YOUR physiology, not generic formulas.
4. Too Much 区间3 Training
The Problem:Majority of 训练 in 区间3 "gray zone"—not easy, not hard.
为什么 It Happens: Easy runs too fast, hard runs too easy, converging toward moderate intensity.
The Fix:Polarize 训练: make easy very easy (区间2), hard truly hard (区间4-5). Minimize 区间3 to <15% of volume.
5. Ignoring Heart Rate Lag
The Problem:Using 心率区间 for 间歇训练 when HR lags effort by 60-90 秒.
为什么 It Happens: Not understanding HR response time during rapid intensity changes.
The Fix:Use 配速 for intervals (Zones 4-5), heart rate for steady efforts (Zones 1-3). HR works well for long runs, tempo runs; 配速 works better for VO2max intervals.
6. Neglecting Individual Variation
The Problem: Strictly following zone percentages when individual physiology varies.
为什么 It Happens: Over-reliance on calculators, ignoring subjective feedback.
The Fix: Use zones as guidelines, not absolutes. Adjust based on perceived effort, breathing, talk test, and adaptability. Zones are tools, not rules.
7. Static Zones All Year
The Problem:Never retesting, using same zones despite 体能 changes.
为什么 It Happens: Testing feels hard, complacency, not tracking progress.
The Fix:Retest regularly (every 8-12 weeks). Zones should increase as 体能 improves—stagnant zones mean stagnant testing, not stagnant 体能.
常见问题
Should I use 配速 or heart rate for 训练区间?
Both have advantages. Pace is objective and unaffected by external factors, ideal for track 训练s and intervals. Heart rate accounts for 疲劳, terrain, and weather, better for trail running and long efforts. Best approach: use 配速 for Zones 4-5 (intervals), heart rate for Zones 1-3 (easy runs, tempo). Many runners use 配速 as primary metric with heart rate as backup verification.
为什么 do my 训练区间 feel different on different days?
Perceived effort at a given zone varies with 疲劳, sleep quality, hydration, weather, and accumulated 训练 stress. 区间2 配速 feels easy when fresh but can feel moderate when 疲劳d. This is normal—zones are based on physiology, not perception. Trust your zones, but adjust if consistently unable to hit them (may indicate over训练 or need for retesting).
Can I use running zones for treadmill 训练?
Yes, zones work identically on treadmills. However, set treadmill to 1% incline to match outdoor effort (accounts for air resistance). Some runners find heart rate-based zones more useful on treadmills as perceived effort differs slightly from outdoor running. Pace zones work perfectly but calibrate treadmill if possible—displayed 配速 isn't always accurate.
How do I train in zones on hilly terrain?
Hills disrupt 配速-based zones—same 配速 feels much harder uphill, much easier downhill. Options: (1) Use 心率区间 instead of 配速 on hilly routes, (2) Run by effort ("区间2 effort") not strict 配速, (3) Use grade-adjusted 配速 if your watch supports it, or (4) Find flat routes for zone-specific 训练s. Experienced runners develop feel for zone effort independent of terrain.
What if I can't run slow enough for 区间1?
Many runners struggle with 区间1—it feels unnaturally slow. Solutions: (1) Use run-walk intervals (e.g., run 2 min, walk 1 min at 区间1 heart rate), (2) Accept that 区间1 might mean 10:30-12:00/mile 配速 even if it feels awkward, (3) Focus on 区间2 for most easy running—区间1 reserved for post-hard 训练 恢复 仅. Walking is perfectly acceptable for 区间1 恢复.
Should beginners use 训练区间?
Absolutely. Beginners benefit most from zones—prevents over训练 by ensuring easy runs stay easy. Many beginners run all runs too hard (in 区间3-4), leading to injury and burnout. Start with simple approach: (1) Test to establish zones, (2) Keep 80% of runs in 区间2 (conversational 配速), (3) Add one 区间4-5 训练 weekly once base is built. Zones provide structure preventing common beginner mistakes.
How accurate are smartwatch 训练区间?
Watch-generated zones vary in accuracy. Some watches use VO2max estimates or max HR formulas (like "220 - age") which can be highly inaccurate. Best practice: override watch defaults with your own tested zones (from CRS test or threshold test). Many watches allow custom zone configuration—use this feature. Watch-calculated zones are starting points at best; personalized testing provides accurate zones.
Can I do all my runs in 区间2?
For 基础建设 phases (8-12 weeks), 90-95% 区间2 训练 is appropriate and effective. However, long-term 训练 requires 区间4-5 stimulus for continued improvement. All 区间2 works temporarily (building aerobic base) but eventually plateaus without threshold and VO2max work. Optimal long-term approach: 75-85% 区间2, 15-25% Zones 4-5, minimal 区间3.
What's the minimum time to spend in a zone during a 训练?
For adaptation to occur: 区间2 (minimum 20-30 分钟), 区间3 (minimum 15-20 分钟 continuous or intervals totaling 20+ 分钟), 区间4 (minimum 10-15 分钟 total), 区间5 (minimum 8-12 分钟 total at intensity). Brief touches into a zone (e.g., 2 分钟 in 区间4) provide minimal adaptation. Workouts should accumulate sufficient time in target zone for meaningful stimulus.
Do 训练区间 work for ultra-marathon 训练?
Yes, but with modifications. Ultra 训练 emphasizes 区间1-2 even more heavily (85-95% of volume). Race 配速 for ultras often falls into 区间2 or even 区间1 due to extreme duration. 区间4-5 work remains important for maintaining 速度 and efficiency but represents smaller percentage of 训练. Some ultra runners train almost exclusively in Zones 1-2 with occasional 区间4 work to maintain threshold.
Scientific References
训练区间 methodology and intensity distribution principles are based on peer-reviewed research in 锻炼 physiology:
Key Research Papers
- Intensity Distribution: Seiler S, Tønnessen E. "Intervals, thresholds, and long slow distance: the role of intensity and duration in 耐力 训练." Sportscience. 2009- Evidence for 80/20 训练 principle
- Lactate Thresholds: Beneke R. "Methodological aspects of maximal lactate steady state-implications for 表现 testing." Eur J Appl Physiol. 2003 - Defining threshold zones
- VO2max Training: Billat VL. "间歇训练 for 表现: a scientific and empirical practice." Sports Med. 2001- 区间5 interval protocols
- 极化训练: Stöggl TL, Sperlich B. "The 训练 intensity distribution among well-trained and elite 耐力 athletes." Front Physiol. 2015 - Zone distribution in elite runners
- Aerobic 基础建设: Esteve-Lanao J et al. "Impact of 训练 intensity distribution on 表现 in 耐力 athletes." J Strength Cond Res. 2007- 区间2 importance