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When you are fi rst starting out, you should exclusively work in the Zone 1 and
Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3
and Zone 4 intensities for short periods of time. Remember, when you begin to
incorporate Zone 3 and Zone 4 intensities, you will fi nd that you will likely have to
drop down to Zone 1 intensities shortly thereafter as brief recovery periods.
For variety, you can spend a little bit of time in each of the four Zones during one
workout, and then spend your time in just one Zone during the next workout.
Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and
anyone unaware of their current medical condition should also avoid Zone 3 and
Zone 4 without prior clearance from their doctor.
These Zones can be translated into target heart rate numbers if your home
fi tness product has a grip or telemetric heart rate counter. Research has shown
the best way to do this is not to establish heart rate numbers based upon age,
but rather based upon how you feel.
The following chart will allow you to log your heart rate numbers based upon
how you feel when working out. Simply log the heart rate numbers you fi nd
when you feel you are working at each of the specifi c intensities.
Zone Description of Workout Intensity
Approximate
Percentage
of Maximum
Heart Rate
Log Your
Heart Rate
Your
Heart Rate
1
• Easy
• Warm-up
• Cool-down
50% — 65%
Enter the heart rate
you get when you are
working in Zone 1
u
2
• Challenging, but comfortable
• Steady endurance pace
65% — 75%
Enter the heart rate
you get when you are
working in Zone 2
u
3
• Challenging, and slightly uncomfortable
• Race pace
• Borderline out of breath
75% — 85%
Enter the heart rate
you get when you are
working in Zone 3
u
4
• Breathless
• Not maximum, but winded
• Can’t keep the pace for very long
85% — 90%
Enter the heart rate
you get when you are
working in Zone 4
u
EXERCISE & FITNESS GUIDELINES
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