Heart Rate Training Zones (Beginner)
ulse
128- 142
142- 157
157-172
172-186
186-201
of HRR
50-60% Moderate activity
The Energy
hat it does
Maintenance or warm up
60-70%
Training within this zone develops basic endurance and
Efficient or
aerobic capacity.
Recovery Zone
Training in this zone will develop your cardiovascular
system (Also Known As: cardio zone). Train the ability to
70-80% The Aerobic zone
The Anaerobic
80-90%
Zone
transport oxygen to, and carbon dioxide away from, the
working muscles.
Training in this zone will develop your lactic acid syste
The point at which the body cannot remove lactic acid
as quickly as it is produced is called the lactate
threshold (LT) or anaerobic threshold (AT).
It effectively trains your fast twitch muscle fibres an
V02max or "Red
helps to develop speed. This zone is reserved for interval
go- 100%
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