HR Zones Chart
- Energy Level
- % Max HR
- Perceived Exertion
- Training Type
- Training Phase
- Anaerobic
- 90-100%
- Very Hard - Extremely Hard
- T2
Definitely cannot talk
RPE 8.5 to 9.5 - Anaerobic-
power
Training - LT 2 / Anaerobic Threshold
Highest Intensity of exercise that results in balance between amount of lactate produced and amount eliminated
Lactate levels begin to rise exponentially ~ increase in VE again plus increase in carbon dioxide expiration - Phase 4
- Zone 3
The focus is on improving phosphagen energy pathways and buffering large accumulations of blood lactate to improve speed for short bursts at near-maximal efforts during endurance or athletic competitions
- High Aerobic
- 85-90%
- Hard - Very Hard
- T1
Talking is difficult
RPE 8 to 8.5 - Anaerobic-
endurance
Training - LT 1 / Aerobic Threshold
Upper limit of continuous aerobic exercise
Lactate production greater than lactate removal ~ first sustained increase in total inspired air (VE)
"Highest sustainable intensity of exercise" - Phase 3
- Zone 2
The focus is on performing at or near T2 for an extended period to improve endurance, speed, and power ~ only clients who have very specific goals will move on to phase 4
- Upper-Mid
- 80-85%
- Somewhat Hard
- Below T1
Talking is comfortable
RPE 7.5 to 8 - Aerobic-
efficiency
Training - Improved ability to exercise at a lower heart rate when at the same level of intensity, and also to exercise at higher intensities while at T1
- Phase 2
- Zone 1
Introduce intervals in upper end of zone 2 (phase 3) ~ progress to phase 3 if client has event-specific goals or is a fitness enthusiast looking for increased challenges and fitness gains
- Mid Aerobic
- 70-80%
- Happy Place
- Below T1
Talking is comfortable
RPE 7 to 7.5 - Aerobic-
efficiency
Training - Improved aerobic endurance, and improved ability to utilize fat as a fuel source
- Phase 2
- Zone 1
The focus is on increasing the duration of exercise and introducing intervals in low zone 2 (phase 3) just above T1
- Aerobic
- 60-70%
- Moderate
- Below T1
Talking is comfortable
RPE 6.5 to 7 - Aerobic-base Training
- Training is not strenuous enough to provoke significant changes in VO2max, but will reduce the incidence of many of the "diseases of civilization"
- Phase 1
- Zone 1
Progress to phase 2 once steady-state cardiorespiratory exercise is sustained for 20 to 30 minutes
- Low Aerobic
- 50-60%
- Low
- Below T1
Talking is effortless
RPE 5.5 to 6.5 - Aerobic-base Training
- Steady-state intensities in the low-to-moderate range to establish baseline aerobic fitness upon which the client can build
- Phase 1
- Zone 1
The focus is on creating positive exercise experiences