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Reading the Zone Distribution Chart

Mathematical and visual reference for the Zone Distribution Chart, the bar (or donut) plot of cumulative time spent in each training zone over a defined window (single session, 7 days, 28 days, or season). Documents the time-in-zone integration, the dual conventions (power-anchored vs HR-anchored zones; absolute time vs percentage), the relationship between observed distribution and the polarized/pyramidal/threshold training-intensity-distribution frameworks, and the diagnostic patterns that reveal when actual time-in-zone diverges from intended training plan.

Academy/charts

Mathematical and visual reference for the Zone Distribution Chart, the bar (or donut) plot of cumulative time spent in each training zone over a defined window (single session, 7 days, 28 days, or season). Documents the time-in-zone integration, the dual conventions (power-anchored vs HR-anchored zones; absolute time vs percentage), the relationship between observed distribution and the polarized/pyramidal/threshold training-intensity-distribution frameworks, and the diagnostic patterns that reveal when actual time-in-zone diverges from intended training plan.

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References

  • Seiler S (2010). What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform 5:276-291. doi: 10.1123/ijspp.5.3.276 · PMID 20861519
  • Stöggl T, Sperlich B (2014). Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol 5:33. doi: 10.3389/fphys.2014.00033 · PMID 24550842
  • Stöggl TL, Sperlich B (2015). The training intensity distribution among well-trained and elite endurance athletes. Front Physiol 6:295. doi: 10.3389/fphys.2015.00295 · PMID 26578968
  • Bourdon PC, Cardinale M, Murray A, et al. (2017). Monitoring athlete training loads: consensus statement. Int J Sports Physiol Perform 12 Suppl 2:S2161-S2170. doi: 10.1123/IJSPP.2017-0208 · PMID 28463642
  • Casado A, González-Mohíno F, González-Ravé JM, Foster C (2022). Training periodization, methods, intensity distribution, and volume in highly trained and elite distance runners: a systematic review. Int J Sports Physiol Perform 17:820-833. doi: 10.1123/ijspp.2021-0435 · PMID 35418513