heart rate zones

Tags: Workouts

Align heart rate zones with training periods.

4 Zones

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.

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.

Zone 3

Uppermost aerobic training, 80-90% of max HR

Zone 4

Anaerobic zone, 90-95% of max HR

Zone 5

Max effort