Five Heart Rate Training Zones

Module 3 IPEPChagrin Falls High School

Levels of the Cardiovascular Fitness Pyramid

Red Zone90-100% of MHR 1

Time/Week1-5 min

Anaerobic Zone90-100% of

Maximum Heart Rate

2 Times/Week 5-10 minAerobic Zone

70-85% of Maximum Heart Rate

3 Times/Week 15-30 min

Healthy Heart Zone 50-70% of Maximum

Heart Rate 4-5 Times/Week

30 min

Weight Management Zone 40-50% of Maximum Heart

Zone 6 Times/Week

60 min

You can also work in five different levels of intensity for different periods of time to train for different types of results. Levels are selected on what your own personal goals are during a cardiovascular workout.

Level 1: Weight Management Zone

On the bottom of the pyramid is Weight Management/Maintenance Zone. This zone uses fat calories rather than carbohydrate calories for its fuel and as a result helps individuals lose weight.

Weight Management Zone

Frequency – 6 times per week 10–12 RPE Intensity = 40%–50% of MHR Activities: walking, recreational swimming,

biking, volleyball Time= 60 minutes

Calculate: What would your weight management zone be? ________-__________ BPM

Level 2: Healthy Heart Zone

This zone strengthens the heart and gives it the opportunity to work at its optimum level with a steady, pain-free, moderate pace. This workout also allows you to include circuit or interval activities for a shorter period of time.

Healthy Heart Zone

Frequency – 4–5 times per week 12–14 RPE Intensity – 50%–70% of MHR Activities: moderate movement such as

slow jogging, biking, rollerblading Time – 30 minutes

Calculate: What would your healthy heart zone be? ________-__________ BPM

Level 3: Aerobic Zone

This zone benefits both the heart and the respiratory system. You will enhance your body’s ability to move oxygen to and carbon dioxide away from the muscle being used. You may feel some discomfort. Your breathing will be strong, and you will feel the exertion on your body.

Aerobic Zone

Frequency – 3 times per week 14–17 RPE Intensity = 70%–85% of MHR Activities: moderate to vigorous activities,

treadmill, ski machine, basketball, soccer Time = 20–30 minutes

Calculate: What would your Aerobic training zone be? ________-__________ BPM

Level 4: Anaerobic Zone

This zone allows you to cross over and begin anaerobic training (without oxygen). There is no exchange between oxygen and carbon dioxide in the muscles when you are anaerobic. The main benefit of this training is that you increase your body’s ability to metabolize lactic acid, thus allowing your muscles to train harder before crossing into the pain of lactate accumulation and oxygen debt. The intensity of this training is hard. You will experience tired muscles, heavy breathing , and fatigue. This level is used if you are training for competition. This workout is not for untrained or out-of-condition individuals.

Anaerobic Zone

Frequency – 2 times per week 16–19 RPE Intensity – 80%–90% of MHR Activities: sprints, some types of weight

lifting Time – 5–10 minutes

Calculate: What would your Anaerobic zone be? ________-__________ BPM

Level 5: Red Zone

On the top of the pyramid is the Red Zone, which is only for individuals in training who are extremely fit. With this training, you will have crossed into the anaerobic threshold and will be working in oxygen debt. The training is extremely difficult. Untrained individuals who participate in these workouts will suffer great discomfort and could suffer injury.

Red Zone

Frequency – 1 time per week 18–20 RPE Intensity – 90%–100% of MHR Activities: jumping or sprinting fast

for short periods of time Time= 1-5 minutes