heart rate zones
Align heart rate zones with training periods.
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.
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.
Uppermost aerobic training, 80-90% of max HR
Anaerobic zone, 90-95% of max HR