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Heart Rate Zones are determined by applying the formula 220 minus your age and then segmenting them into 10% increments. Keep in mind that there are numerous methods for calculating these zones, much like the variety of bike brands available. Opt for the formula that aligns best with your preferences and objectives. These zones should serve as a valuable reference point to tailor your training regimen to your specific goals.
Speaking of which, you have a specific goal right?
Remember that you don't need to strictly adhere to your prescribed heart rate. If you happen to exceed your predetermined heart rate, don't stress over it—though you may find yourself sweating more if you do, but that's perfectly fine.
For those who want to delve deeper into the intricacies of training zones, there are ample opportunities, ranging from heart rate tracking to power meters. If this piques your interest, feel free to explore further via this link- Calculate ZONES.
What are the Heart Rate Zones?
Resting Heart Rate (RHR): This is your heart rate when you are at complete rest. It's usually between 60-100 beats per minute () for most adults.
Used to get your body moving with minimal stress and exertion. This zone might be used for an easy training day, warming up or cooling down.Warm-up Zone (50-60% of MHR): This zone is used for light warm-up exercises. It's a low-intensity zone that helps prepare your body for more intense workouts.
aka: Base, Fat Burning Zone
(aerobic/base)Used for longer training sessions, you can sustain this basic-effort zone for many miles, yet still chitchat a little bit with your workout partner. This zone is often recommended for fat loss. It's a moderate-intensity zone where your body primarily burns fat for energy.
aka:tempo, aerobic, endurance zone
This is a zone where you push the pace to build up speed and strength; conversation is reduced to single words. This zone is ideal for improving cardiovascular endurance. It's a moderate-to-high-intensity zone where you can sustain activity for an extended period.
aka: lactate threshold, Anaerobic or Threshold Zone
In this zone your body is processing its maximum amount of lactic acid as a fuel source; above this level, lactic acid builds up too quickly to be processed and fatigues your muscles; training in this zone helps your body develop efficiency when you’re operating at your maximum sustainable pace. In this zone, you are working at a high intensity, just below your anaerobic threshold. It's useful for increasing speed and improving lactate threshold.
aka: Aaerobic, Redline or Max Effort Zone
This maximum speed zone (think closing kick in a race) trains the neuromuscular system—your body learns how to recruit additional muscle fibers and how to fire muscles more effectively. You can only sustain activity in thi zsone for a very short time before fatigue sets in.
Most athletes do not go slow or easy enough on "easy" days, thus not allowing them to give it their all on the "high intensity" training days.