Training Target Zones

• “Training Target Zones” refer to the different intensity levels at which you can exercise, commonly linked with your heart rate. There are three primary zones: The Aerobic Zone, The Anaerobic Zone, and The Red Line Zone.

• The Aerobic Zone, also known as the Comfort Zone, represents moderate-intensity training, usually at about 60-70% of your maximum heart rate, ideal for improving cardiorespiratory fitness.

• This zone primarily uses fat as its energy source, meaning that training in this zone is excellent for improving overall fitness levels, increasing the strength and efficiency of the cardiovascular system, and burning fat.

• The Anaerobic Zone, often referred to as the Threshold Zone, scales to 70-85% of your maximum heart rate. This increased intensity means your body cannot supply enough oxygen to your muscles and hence starts to create energy anaerobically.

• Training within this zone is perfect for improving lactic acid tolerance – that is, your ability to exercise at a high intensity for more extended periods.

• Beyond this is The Red Line Zone, a more intense training target zone, where you’re working at 85-90% of your maximum heart rate. Training at this level is strenuous and primarily designed for athletes who regularly compete.

• It’s crucial to remember that exceeding 90% of your maximum heart rate could lead to over-training and potential injury. Always listen to your body and ensure adequate recovery periods between training sessions.

• Remember that your maximum heart rate can be roughly calculated by subtracting your age from 220, but everyone is different, and this is only an estimate.

• Using target training zones can help to structure exercise programmes and progress fitness levels.

• However, remember that individual fitness levels, goals, and medical conditions will affect which zone is most appropriate to train in. It’s always recommended to consult with a healthcare professional before beginning a new exercise regimen.