For Heavy Domain training, start by anchoring here. This keeps your range away from the Severe Domain, where the recovery cost of your session rises much faster than the benefit from working a fraction higher.
What you call the zones doesn’t matter.
Figure out the correct anchor for the stimulus you are seeking
Know the effective range of your training
Consider if your range overlaps a higher intensity domain
Set endurance anchors bottom-up
Consider checking in-workout lactates to confirm the above
When you have a fatigue mismatch, it is likely because you are training more intensely than you realize.
When you have upward drift in your heart rate, consider backing off.
The most common “intensity” mistake is blowing right past T- into the Severe Domain (above FT/CP/LT2)
Floods the body with lactate
Recovery greatly extended
Time at intensity reduced, for small gain in work rate
We don’t graduate to crushing ourselves in the Severe Domain – we learn how to use the Heavy Domain wisely.
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