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Zone 5 — Performance Redline Zone: 90% - 100% of your Max HR
The performance zone involves extreme effort, requiring the heart to beat at
or near maximum capacity. Training bouts include intense incline or sprinting,
benefitting speed, power, and anaerobic performance competency.
Zone 4 — Threshold Zone: 80% - 90% of your Max HR
The threshold zone involves intense jogging or sub-maximal sprinting, typically
unsustainable for long periods of time. Benefits include highly-elevated calorie
burn, speed and power performance enhancement, improved lactate removal
capabilities, and enriched heart health.
Zone 3 — Aerobic Zone: 70% - 80% of your Max HR
The aerobic zone is ideal for cardiovascular training. Workouts in this zone are
more intense, involving moderate jogging. Long-term benefits are improved
heart health and cardiovascular performance, reductions in blood pressure and
cholesterol, and increased calorie burn.
Zone 2 — Temperate Zone: 60% - 70% of your Max HR
The temperate zone consists of moderate-intensity exercise, typically as fast
walking to slow jogging. Speaking is more difficult and breathing is elevated.
Benefits are similar to those of the healthy heart rate zone, though caloric
expenditure is.
Zone 1 — Healthy Heart Zone: 50% - 60% of your Max HR
The healthy heart zone involves safe, low-intensity activity, like medium-to-brisk
walking. Full conversations can be held, despite a gentle increase in respiration.
Benefits include reduced risk of heart and vascular disease, moderated blood
pressure and cholesterol, and improved insulin sensitivity.
Maintenance and Tips
