Understanding Heart Rate Training Zones
Heart rate zone training provides a scientific framework for structuring cardiovascular exercise. By training at specific intensities, you can target different physiological adaptations and energy systems (Seiler, 2010). This approach optimizes training efficiency and reduces the risk of overtraining or undertraining.
Physiological Basis
🫁 Aerobic System
Zones 1-3 primarily use oxygen to produce energy from fats and carbohydrates
⚡ Anaerobic System
Zones 4-5 rely on stored energy and produce lactate as a byproduct
🔄 Lactate Threshold
Point where lactate accumulation exceeds clearance (Zone 4)
💨 VO2max
Maximum oxygen uptake capacity, trained in Zones 4-5
Training Distribution
Research shows that elite endurance athletes typically follow a "polarized" training model (Seiler, 2010), spending about 80% of training time in Zones 1-2 and 20% in Zones 4-5, with minimal time in Zone 3.
80/20 Rule: Elite athletes typically spend 80% of training time at low intensity (Zones 1-2) and 20% at high intensity (Zones 4-5) for optimal adaptation and recovery.