Zones

Sometimes people wonder what heart-rate zone we should we be in during classes.

During the strength portion of our workouts, we want to be ignoring heart rate. We want to be concentrating on the intent of the movement. What muscle am I working? What should the result of this movement be, and how should I be responding?

When it comes to conditioning, there are five different types of heart-rate zones.

Zone 5: Mild

Almost sedentary. Mindlessly pedaling a stationary bike while chatting with someone. A stroll, if you will.

Zone 4: Light

This zone is conversational. about 55% of max heart rate. Think 10,000 steps. There is intent, but there is no need for recovery. It helps the body circulate blood flow and should be done daily.

Zone 3: Moderate

There is labored breathing. You can speak, but in broken sentences. A jog or very brisk walk. Has short-term cardio/pulmonary benefits.

Zone 2: Heavy

Think 400m run or row. 60 seconds to two minutes of hard intensity. You need to take a few seconds’ break after doing this work before starting another station. This is the first level of work at the gym. We do not do Zones 3-5. We assume you’re doing that outside of the gym.

Zone 1: Maximal

This is where hormones live. 15-45 seconds of work where you are unable to continue without 30 seconds or more of rest. Should be done occasionally (2-3x) per week. Creates long=term cardio/pulmonary benefits and also builds lean body mass.

Hopefully this was helpful. I’m happy to break this down even further for you in person, so just ask!

~TJ