Zone 3 Triathlon Training: Should You Train in Zone 3?

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Zone 3, The Grey Zone, The Zone 3 Plateau - we're often told that training in this middle ground is a bad idea! But, in this video, we tell you why it's not all bad and how you can use this training zone to your advantage!

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Zone 3 is often described as a “comfortably hard” effort, or as the fastest speed that still feels relaxed. It’s the kind of intensity that you could continue to chat to someone, but you’re going to be struggling to have a full-blown conversation. It’s somewhere around 6-7 on the RPE scale.

There isn’t actually anything wrong with training in zone 3, so long as it is beneficial for the type of racing you’re doing. If you are racing in events that are longer than about 2 or 3 hours, then it’s likely you’re going to hitting Zone 3 for some extended periods of time. In this video, we discuss the benefits of training in the 'grey zone' and give you some examples workouts for swim, bike & run.

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