Basics of HR Zones

There are different kinds of heart rate zones for adjusting training and preparing a training plan. You can read about the simplest one here.

Zone 1
Recovery is an essential part of training. Very often light activity is better than complete rest. the intensity is low less than 70%of the HRmax . At this low intensity, aerobic capacity cannot be expected to improve.

Zone 2   Extensive Endurance Training

• These are the long, quiet endurance workouts.
• For the cyclist the rides of 100-200km for the marathoner the 30km runs.
• HR range is between 70-80% of HRmax.
• Fat oxidation is optimal.
• These workouts are important because training the oxidation of fats saves carbohydrates longer. So that higher intensity exercise can be maintained longer

Zone 3

• Are conducted at intermediate intensity.
• There is no lactate accumulation.
• Energy supply comes from the oxidation of fats and carbs.
• HR range is between 80% and 90% of HRmax.

Zone 4    Intensive endurance training

• Short, intensive endurance training has a workload duration between 2 and 8 minutes
• can best be achieved by interval workouts.
• as a rule at about 90% of maximum HR.
• A small increase of lactate values up to 5 or 6 mmol/L is acceptable .
• This workout could be seen as an intermediate from between aerobic and anaerobic training.

Zone 5a and 5b 

• The speed is submaximal.
• The highest lactate levels occur in 400 – 800m races.
• Intensive exercise lasting between 1 and 3 min activates and exhausts the lactate system to its maximum.
• like the phosphate system the lactate system can best be trained by interval workouts.

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