Zone 1 is at low intensity and is before the aerobic threshold, zone 2 is at moderate intensity which is achieved after aerobic threshold but before anaerobic threshold. Zone 3 is reached after anaerobic threshold and is high intensity training. In both studies I found that most endurance athletes train at zone 1 intensity more than 70%. Zone 3 is the least endurance athletes train with 8% of athletes training at high intensity. Training in high intensity over 5 months showed smaller performance improvements compare to athletes focusing on low-intensity zone 1 with moderate volumes of zone 3 training (Esteve-Lanao et al., 2007). Training at zone 1 for a longer period of time instead of working for less time at zone 3 works better to simulate a competition. There is a relationship between cumulative training at zone 1 and endurance performance during competition, which are completed at high intensities at 85% of VO2max. (Esteve-Lanao et al., 2005). A mixture of training at zone 1 and zone 3 works well because there is simulation of competition and training improvement but there should be a higher percentage of the training in the low intensity. After the training regimen it is expected to be a downward and right shift of the lactate threshold because there should be improvements. Especially since, there is a specific training prescription to improve the lactate threshold. After a six month period training at minimum speed, the lactate threshold increased by 6.3% and 7.8% increase when expressed as VO2max (Carter et al., 1999). Studies proof that there is improvements in the athlete’s lactate threshold that is caused by training with a purpose to improve lactate threshold. Improving lactate threshold then translates into the competition, which will also show better