• Categories
  • Sport physiology

    Athlete’s speed – stay in the zone

    Sonda Sports

    As we previously wrote on our blog, it’s important to control your heart rate zones, especially when you are working on your aerobic and anaerobic efficiency. However, there are also workouts that should be based on keeping a certain speed and sports tracking certainly helps achieve that. So what are speed zones and how are they calculated?

    Run like everyone’s watching

    Speed zones don’t just come from nowhere. When you use GPS sports tracking, the system records all your activities and determines the maximum values of your effort, such as speed. Let’s say you’ve been running particularly fast in one of your games. The system records that and recognizes it as your maximum speed, which becomes the point of reference for all the speed zones. An athlete or a coach can also set the maximum speed manually, which is very useful for a person who has suffered an injury. This value helps the athlete stay within reasonable limits and not strain the injured body part. It’s important to slowly go back to regular training step by step and not exceed the limits of that dangerous zone.

    Speed zones

    There are six speed zones in the Sonda Sports system:

    - over 90% of the maximum speed,

    - 90 - 80% of the maximum speed,

    - 80 - 70% of the maximum speed,

    - 70 - 60% of the maximum speed,

    - 60 - 50% of the maximum speed,

    - below 50% of the maximum speed.

    The zones can change in the system, obviously, if an athlete gets a higher maximum speed than previously. Most of the time, the athlete runs in one of these low zones, but when it comes to sprints and accelerations, then the athlete reaches higher speed zones. However, they should not make up the majority of the workout – that would be too much workload for an athlete’s body to handle and it might lead to an injury.

    Same idea for different athletes

    If you’re a coach, think about your team. If someone asked you about the fastest player on the pitch, you would be able to point him out without hesitation. Same goes for the slowest player. Although they have different skills and different predispositions, they still have to work as a team. You can verify this when you take a look at their speed zones. Of course, they won’t achieve exactly the same results, but their parameters should be more or less similar. 

    Leave it to the tracker

    Tracking speed zones seems complicated, but it’s quite simple when you leave it to technology. Neither the coach, nor the athlete has to do any calculations: it’s the system that computes raw data and produces useful speed zone parameters. It is important to have precise data on your physical effort, especially since there is a relatively thin line between what’s considered moderate effort and hard work.

    Sonda Sports

    Share article:

    Similar Articles

    Sport physiology

    How to build up physical fitness and monitor the training load of players preparing for the season

    Pre-season preparation periods in football are vital in terms of motor improvement. Most often they can be divided into the longer winter period, which focuses onRead more >

    Sport physiology

    How to prepare players for the season?

    In the context of recent football trends, training micro and mesocycles in pre-season can be divided into conventional ones, as well as those based on tacticalRead more >

    Sport physiology

    How to monitor and optimise training load?

    Monitoring and optimisation of training load should be based on knowledge about our players. Tests are necessary to get the knowledge - but test results aloneRead more >

    Sport physiology

    How to increase a young player’s efficiency without exposing them to the risk of injuries?

    Contemporary football is a very complex discipline as regards developing talent. Over the years it has changed diametrically, so that when you watch the game ofRead more >

    Sport physiology

    All about maximum heart rate and resting heart rate

    It can’t be emphasized enough – heart rate monitoring is extremely important for athletes. It’s crucial to know your heart rate values to be able toRead more >


    Acute to Chronic Workload Ratio – new Sonda Sports system feature

    Monitoring physical activity is the key to determine the right workload and minimize injury risk. It is easy to do with the help of sports tracking equipment asRead more >

    Sport physiology

    Change of speed in numbers – why and how to keep track

    An athlete moves on the pitch almost constantly, changing only his speed. We see a player accelerating from slow walking to a sudden sprint within secondsRead more >

    Sport physiology

    The ABCs of heart rate zones

    As diverse as sports disciplines are, there is one element they have in common – the importance of heart rate. When it comes to semi-professional orRead more >

    Sport physiology

    5 Movement Training Methods That Can Help You in the Field

    Understanding the kind of exercise you do and why you do it is part and parcel of being an athlete. Not all exercise routines are createdRead more >

    Want to use our products?

    just click the button below

    Buy Now!