【灰色地帶的 Zone 3 】
延續昨天文章，再推一篇文或說一個名詞好了，這叫Gray Zone，也就是Zone 3
故名思義會叫灰色，就是我們會盡量避開的一個訓練區
先補充一點，這邊講的訓練區間（Training Zone）都是5個區，因各家各有不同的分法，我自己喜歡用5區的概念，包括這篇文章裡的訓練範例也是此區！
這文章重點就這一段話
The first rule is that you want to keep your easy days truly easy, and your hard days hard. An easy hour in Zone 2 will always provide a better benefit than a moderately hard Zone 3 effort for that same hour. You want to create a schedule that allows you to run easy days in Zone 2 to illicit a recovery response, increase aerobic capacity, and increase fatty acid usage. The latter is a major benefit of Zone 2 running, true aerobic running will make you a better fat burner. Zone 3 running will leave you burning a mixture of carbs and fat, never making you super efficient at being a carb burner or fat burner!
Simply put, your hard days should be hard! With a high heart rate in Zone 4/ Zone 5 for increasingly longer periods (in accordance to your race goals). There is no major benefit to be gained from Zone 3 when you could be doing high-end Zone 4 and Zone 5 (Threshold/ VO2 Max). The benefits for speed, lactate endurance and metabolism are maximized when you’re doing top-end Zone 4 and Zone 5 work. This is where you become efficient at mitigating lactic acid, more efficient at burning carbs, and thereby reach your optimal performance.
J式簡譯法又來了....
該慢則慢，該快則快，練Z2的有氧訓練效益高，練Z4-Z5可提升乳酸閾或無氧能力，但卡在Z3不上不下的，就練心酸的了。
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在實際案例上，最常發生的就是在該是輕鬆的Zone 1或Zone 2訓練日，不甘心於太輕鬆（尤其常常是面子問題），所以強度硬拉上Z3，甚至Z4，結果就發生了到了真的要練Z4-Z5時，肌肉無力，心肺也上不去，又卡在Z3-Z4，幾個循環下來後，就發現這人練來練去都只有Zone 3，要Easy沒Easy，要Hard又太Soft，窮得只剩一片灰！
《補充點個人看法》
這文章的論調雖是指Zone 3不是個好的或有效率訓練區間，也是主流論調，但也有不少呈反對意見，認為這區仍是有用的，包括Joe Friel也寫過一篇談Z3的重要。
我個人看法還是要看個體差異而論，看比賽目標、看訓練方向、訓練週期、是單項訓練？還是三項訓練？還有看每人缺那一塊，再來補強。
結論：訓練真難
END AGAIN
https://www.trainingpeaks.com/blog/training-in-the-grey-zone-how-to-avoid-the-zone-3-plateau/
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