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S002104 Action Row Go
Training Zones
TRAINING ZONES
Training zones are designed to help you structure your training session so you’re exercising at the
intensity needed to meet your goals. It is recommended to train in all 4 zones to improve your fitness and
endurance. Using the pre-set programs of the treadmill will help you achieve this.
Use the below chart as a guide only.
TRAINING ZONES
AGE >>
20
25
30
35
40
45
50
55
60
65
70
INTERVAL TRAINING
HEART RATE >>
179-188
175-183
170-179
166-174
161-169
157-165
152-160
148-155
143-150
139-146
135-141
HIGH INTENSITY TRAINING
HEART RATE >>
165-178
161-174
157-169
153-165
149-160
145-156
140-151
136-147
132-142
128-138
124-134
CARDIOVASCULAR TRAINING
HEART RATE >>
151-164
147-160
144-156
140-152
136-148
132-144
129-139
125-135
121-131
117-127
114-123
ENDURANCE TRAINING
HEART RATE >>
131-150
128-146
125-143
140-152
118-135
115-131
112-128
108-124
105-120
102-116
99-133
RED ZONE
Training in the RED ZONE helps improve your anaerobic energy production and speeds the turnover
of waste products. Training in this zone dramatically improves your ability to resist short term fatigue
and increases your cardiovascular fitness quickly. You will feel VERY stressed in this zone and will be
sweating heavily.
WARNING!
Training in the RED ZONE is extremely difficult and should only be attempted by experienced
individuals. Only train in the RED ZONE for short bursts of activity (20 seconds–2 minutes)
ORANGE ZONE
Training in the ORANGE ZONE helps improve your general cardiovascular fitness and can be maintained
for longer periods of time. You will feel very stressed and breathing heavily but able to sustain the pace.
Train in the ORANGE ZONE for 2-20 minutes, or use as Interval Training if training in the RED ZONE is too
difficult.
AMBER ZONE
Training in the AMBER ZONE helps develop cardiovascular fitness and a sustainable running pace.
Training too much in this zone however will not produce long term results unless you push yourself into
the ORANGE ZONE intermittently. You will feel somewhat stressed, sweating and breathing hard.
BLUE ZONE
Training in the BLUE ZONE helps improve your cardiovascular and muscular endurance. Train in the
BLUE ZONE on recovery days, or when you’re working to improve your running or walking technique,
recovering from injury, or just starting out. Your body should feel warm; your heart rate and respiration
should increase and you may sweat.
