HR Zones Chart

  • Energy Level
  • % Max HR
  • Perceived Exertion
  • Training Type
  • Training Phase
  • Anaerobic
  • 85-95%
  • 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
  • 80-85%
  • 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
  • 75-80%
  • 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
  • 70-75%
  • 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
  • 65-70%
  • 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
  • 55-65%
  • 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