QUICK GUIDE TO
HEART RATE ZONES
And what they will do for you
60-65%
RECOVERY ZONE
FOR OPTIMUM IMPROVEMENT: Sustain rate for 30 minutes, 1-2
x per week.
Considered an "active day off".
POSITIVE EFFECTS: Promotes healing
Best when used the day after intervals, games, races, etc.
65-70% FAT BURNING ZONE
FOR OPTIMUM IMPROVEMENT: Sustain rate for 60
minutes minimum, 4-5 x per week.
POSITIVE EFFECTS: Promotes weight loss,lowers blood
pressure, reduces cholesterol, and
increases endurance.
First 30 minutes burns food intake, any additional minutes burn
reserves/fat.
Should be sweating, but able to carry on a conversation.
70-80% CARDIO ZONE
FOR OPTIMUM IMPROVEMENT: Sustain rate for 30
minutes, 4-5 x per week.
POSITIVE EFFECTS: Promotes increased heart and lung
capacity and endurance. Builds muscle.
Includes basketball, handball, running
80-85% LACTIC ZONE
FOR OPTIMUM IMPROVEMENT: Sustain for very
short periods of time (seconds/minutes).
intervals, weight lifting or sprints 2 x per
week. May coincide with cardio workout
POSITIVE EFFECTS: Promotes explosive power, speed, and
strength.
NEGATIVE EFFECTS: Tears down soft tissues. Follow with
recovery workout the next day.
85% + MAXIMUM
Race day. Game day. Max day. This is why you train, not where you train.
NEGATIVE EFFECTS: Too long in the maximum or 'red zone'
and you will bonk.
Tears down soft tissues. Follow with recovery workout the next day.
