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heart rate zones [115db21e]

Tags: Workouts

Align heart rate zones with training periods.

1. 4 Zones

1.1. Zone 1

Basic endurance, 55-75% of max HR

  • Low Speed. At low intensities, predominately using slow twitch (ST) muscle fibers, the rate of ATP production is modest.

1.2. Zone 2

No man's land, 75-80% of max HR

  • Note that this can "feel" like training, but the gains are small here. Zone 1 is a safer bet.

1.3. Zone 3

Uppermost aerobic training, 80-90% of max HR

1.4. Zone 4

Anaerobic zone, 90-95% of max HR

1.5. Zone 5

Max effort