Zona-fit

• 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