ZoneSense - reflections

Adrian.S

Hi!

Here are some quick thoughts on Suunto’s ZoneSense technology with the Vertical Titanium Solar watch – I’ve been testing it for a week.

In theory, ZoneSense is supposed to check aerobic, anaerobic, and VO2Max zones in real time WITHOUT KNOWING the runner’s heart rate zones based on HRV measurement, i.e., very accurately. Any heart rate monitor is required (I use Polar H10).

And if the runner has no idea about zones, which in THEORY allows them to train according to their goals - aerobic, endurance, anaerobic.

In my case, where I know my zones:

Z1 to 143
Z2 to 157
Z3 to 165
Z4 to 172
Z5 to 186

After training, Suunto CORRECTLY indicated the Z1 aerobic zone at 145 beats (I did the tests in March, so they may have changed a bit since then, but I’ve also done an Ultra, so Z1 may have increased and the LT threshold in Z2/Z3 may have decreased by 2 points).

I don’t know how it works in endurance training with LT lactate threshold detection, because I haven’t had the opportunity to train with Suunto that much.

In any case, who is this technology for? Some random thoughts:

for coaches who want to recommend a type of training to runners who don’t understand zones and haven’t done any zone tests.
for individual runners who want to adjust the training load to their goals during each workout, e.g., running only in the aerobic zone, running in the anaerobic zone, or anaerobic intervals
it may be useful when getting back into shape after a break or injury, where the zones have changed dramatically

Where it won’t work:

in highly specific training, where fatigue builds up over weeks, but you need to follow a plan based on your heart rate zones, not how you feel on a given day according to ZoneSense,
therefore, it will not work, for example, at training camps,

Other considerations:

you don’t need to know your heart rate zones, ZoneSense sets them for you for each workout (this has its pros and cons),
you run differently on a tired day, and if you’re having a great day, you run differently too,
ZoneSense adjusts the intensity of the zones during long workouts and ultra runs as you get tired (I haven’t tested this!)
doing intervals: today, at 10x100m, it only showed that I had entered the anaerobic zone on the third interval
you’re not interested in pace or heart rate, you just do what the color indicates for a given workout,

For now, I’m looking for a watch for myself and each one has something interesting Either the Fenix 7 Sapphire, the Enduro 3, or the Suunto Vertical

2b2bff

@Adrian.S ZoneSense detects LT1 and LT2 for that specific time and your conditions you are in. They will change through the day, even within a workout.

The 145 is LT1, that is the upper limit of Z2 in the classic model. Maybe it wasn’t the best day.

I had this threshold detected as low as 139 and as high as 162 and my workout at that time felt similar to this.

The idea behind it is to forget about the zones and concentrate on aerobic, anaerobic and VO2max.

Regarding your intervals - 100m is too short for ZoneSense to be effectively used. It needs about 2 minutes to correspond to your conditions.
With the top button you can cycle through 4 different screens of ZoneSense. One of them gives you HR and Pace, what I often use…

Adrian.S

The 145 is LT1, that is the upper limit of Z2 in the classic model. Maybe it wasn’t the best day.

Thanks for the explanation

Today, my heart rate was definitely 5-10 beats higher than last week, so this could be a good sign.

I ran 5:0/km with a heart rate of 146-154 instead of the usual 135-142, so I immediately felt that today 5:0 was too fast for Z1/Z2.

I’ll let you know after my next workouts.

Regarding your intervals - 100m is too short for ZoneSense to be effectively used. It needs about 2 minutes to correspond to your conditions.

OK

With the top button you can cycle through 4 different screens of ZoneSense. One of them gives you HR and Pace, what I often use…

Didn’t know, thanks!