Improving race pace tolerance

In endurance races of 1 hour or less, the body is being asked to produce, and maintain a high level of energy turnover. Lactate is one example of metabolic 'by products' being produced by the body at race pace. Whilst a lot of the body's machinery to clear these waste products is developed by working in zone 4 (see section on sustainable power), there will be times when the body needs to work even harder (up hills, into a head wind, chasing down a breakaway).

Zone 5 work is especially useful in preparation for events lasting less than 30 minutes: successful performance means we have to elevate the powers we can work at, particularly as we are so close to our VO₂max. Training in this range of exercise intensity helps bring us to a peak before our key races, so should therefore be used sparingly.