In this latest episode of Fitter & Faster, host Emma-Kate Lidbury goes all in on training zones: What are they? Why are they important? How do you establish your own training zones?

We start with the basics of training zones across all three sports (and how they differ), before diving deeper on the topic with coach and Olympian Ryan Bolton. Bolton shares his preferred benchmark tests, how to establish training zones from those tests, and common mistakes he sees athletes making when it comes to training zones. Bolton also answers questions from listeners.

Then, we’re joined by Triathlete‘s senior editor and resident gear guru Chris Foster, who talks through all the must-have gear for using training zones while running, biking, and swimming.

Be sure to subscribe to Fitter & Faster's new feed to get all our training & gear episodes: