Coach Lora's Blonde Runner Training Zone Calculator

Zone training typically involves exercising at different intensity levels based on your heart rate zones. These zones are usually determined as a percentage of your maximum heart rate (MHR). Here's a basic breakdown of the zones:

1. Zone 1 (50-60% MHR): This is the easiest intensity level, often called the "recovery zone." It's good for warm-ups, cool-downs, and low-intensity endurance training.
2. Zone 2 (60-70% MHR): This zone is a moderate intensity level, suitable for aerobic endurance training. It helps improve cardiovascular fitness and endurance.
3. Zone 3 (70-80% MHR): This zone is considered the "tempo zone" or "threshold zone." It's a higher intensity level where you're pushing your limits but still able to sustain the effort for an extended period. Training in this zone improves your lactate threshold and increases your aerobic capacity.
4. Zone 4 (80-90% MHR): This zone is known as the "anaerobic zone" or "VO2 max zone." It's a high-intensity level where you're working close to your maximum capacity. Training in this zone improves your VO2 max and increases your speed and power.
5. Zone 5 (90-100% MHR): This is the maximum effort zone, often called the "redline zone." It's extremely intense and can only be sustained for short periods. Training in this zone helps improve sprinting ability and peak performance.

By understanding and incorporating zone training into your workouts, you can effectively target different physiological systems, improve overall fitness, and maximize performance gains while minimizing the risk of overtraining or injury. Zone training is important and can really help you achieve your potential.  Check out this handy calculator.

Coach Lora Erickson Training Zone Calculator Blank

If you have specific questions about how to incorporate zone training into your fitness routine or how to calculate your heart rate zones, feel free to ask! Let me know if you need help with training.  I love to coach!

‍

Happy Training,

Coach Lora Erickson

theblonderunner@gmail.com

BlondeRunner.com