Heart Rate Zone Training
Heart rate zones are used in cardiovascular training to determine exercise intensity and monitor progress. Proper cardiovascular training should be intentional in its activity and desired impact. Heart rate zones are one way we determine when to progress an exercise and the overall success of a training program. It's also how we monitor for signs of overtraining and metabolic syndrome. Like Goldilocks, we don't want our heart rate to be too high or too low; we want it just right for each individual and program. While the finer details of each heart rate zone are specific to the individual, research has shown that the training purpose for each heart rate zone is consistent across the masses.
ZONE ONE: The Recovery Zone – Our first zone is the lowest intensity of our five heart rate zones, typically associated with a warm up or cool down. This zone is approximately 50-60% of your maximum heart rate and is rated a 5/10 or less on the . What does it feel like? You're active and moving, but you should be able to carry on a conversation with your training partner.
ZONE TWO: The Fat Burn Zone – As we increase our exercise intensity, our heart rate will continue to creep up until we reach our second heart rate zone. This zone is approximately 60-70% of your maximum heart rate and is associated with a 6-7/10 on the RPE scale. In addition to being highly efficient at utilizing fat for fuel, Zone 2 plays a crucial role in improved metabolic efficiency and aerobic endurance. If you and your training partner were walking and talking before, you're jogging and speaking in simple sentences now.
ZONE THREE: The Threshold Zone – As the intensity rises, so does our heart rate. This zone is approximately 70-80% of your maximum heart rate and is described as a 7-8/10 on the RPE scale. As we enter Zone 3, our body's ability to burn fat for fuel is being challenged and we’re dipping into our carbohydrate stores for energy. This contributes to lactic acid production and is one of many reasons why Zone 3 plays a critical role in increasing exercise tolerance. At this point, you and your partner are on a training run and have reverted to speaking like cavemen – "yes, no, water."
ZONE FOUR: The Performance Zone – As we crest into Zone 4, our body is in high gear. This zone is approximately 80-90% of your maximum heart rate and rated 8-9/10 on the RPE scale. Optimizing Zone 4 training requires high-intensity work windows followed by adequate rest and recovery to allow the body to achieve equally intense work windows in successive bouts. Given the high-intensity nature of Zone 4 training, you will rarely find yourself with extra time, energy, or oxygen to converse with your training partner.
ZONE FIVE: The Redline Zone - Welcome to the mountain's peak. If you can speak clearly or see straight, you aren't quite there yet. Zone 5 training improves power output and increases lactic acid buffering and tolerance, but due to its incredibly high intensity, it should make up the smallest percentage of cardiovascular exercise. Zone 5 is approximately 90-100% of your maximum heart rate and is described as 10-11/10 on the RPE scale.
It's important to remember that these zones are just general guidelines and that your maximum heart rate and zones can vary. It's important to consult with a doctor or professional trainer for a personalized training plan.
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