Why Base Endurance 1 (BE1) Is the Key to Success
Base Endurance 1 (BE1) is probably one of the most important training zones in your triathlon plan. At the very least, it is the zone you spend the most time in. It may feel unspectacular, but it forms the foundation upon which your entire performance is built. The more time you spend training in the base endurance zone, the more capacity you will have to train at higher intensities.
1. What Is the BE1 Zone?
BE1 defines the low-intensity range in which your body works highly efficiently, primarily using its fat stores as an energy source.
- Intensity: Moderate to easy effort. You can comfortably hold a conversation and don’t feel overly fatigued.
- Metabolic Effect: Your body trains to use its almost unlimited fat reserves for energy. This is essential for long-distance events or marathons to avoid the dreaded “bonk,” i.e., the depletion of carbohydrate stores (glycogen).
- Physiological Reference: In cycling, this zone typically corresponds to 56%–75% of your Functional Threshold Power (FTP). For running and swimming, intensity is adjusted based on pace, heart rate, or perceived exertion (RPE).
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2. The Relevance of BE1 for Your Success
Why should you spend the majority of your training volume in the BE1 zone?
- Foundation for Intensity: BE1 sessions create the necessary base so that your body can tolerate and process the fewer, but crucial hard sessions (Threshold & VO2max). Only a strong foundation can support a tall house.
- Recovery: Training in BE1 causes minimal fatigue and ensures quick recovery. This allows you to remain consistent in training and avoid overtraining.
- Efficiency: BE1 training teaches your body to burn as much fat as possible, reducing the carbohydrate deficit per hour. This allows you to maintain the same effort longer, or sustain a higher effort for the same period, without running out of energy.
Conclusion
In our individualized training plans, you will therefore find a significant portion of training in the low-intensity base endurance zone. In addition, we schedule higher-intensity sessions according to your available time to ensure overall progress. High-intensity training, however, requires careful planning, especially for athletes balancing work, family, and social commitments, to achieve the desired adaptations while minimizing the risk of illness or overtraining.
