Cardiorespiratory Zones
Use this blog during your cardiorespiratory training. Your actual heart rate correlating to the zones may change depending on the type of cardio you’re doing — running, cycling, rowing. Paying attention to breathing changes instead of heart rate is a much easier way to know the zone you’re working in across any cardio exercise.
This is also a very inclusive and flexible way to go about heart rate training. Everyone’s threshold will differ based on their fitness level and experience. This graphic helps you know how you feel as you enter each zone so that you’re hitting the right intensity, instead of telling you to get to a certain heart rate.
VT stands for ventilatory threshold. The markers for VT1 and VT2 indicate when your breathing changes during exercise to accommodate getting oxygen to the working muscles and expel the extra CO2 being produced.
Recording heart rate for training:
You do not need to record your heart rate at VT1 and VT2 to train in zones. However, if you’re someone who likes to see numbers, here’s how to do it…
You will need a heart rate monitor. After competing a short warm-up…
Start with a very low intensity on your chosen cardio machine
Increase your exercise intensity every two minutes on your machine by 5%
When your breathing changes to the indicators in the chart, record your heart rate
You now have a basis to see improvement! Remember the heart rates don’t always translate exactly the same through different cardio machines.
Zones
Zone 1
You are easily able to hold conversation in this zone.
Easy intensity, think walking or flat road biking.
Can be sustained for very long periods.
Zone 2
Talking starts to become more difficult. You are able to speak a sentence or two without needing a breath.
Moderate intensity, rowing, elliptical, jogging at a higher pace or incline than in zone 1.
Sustainable for long periods — 30-60 minutes.
Zone 3
Talking is definitely uncomfortable. You are only able to speak 1-2 words without needing a breath.
High intensity, pushing your highest limits.
Only sustainable for 30-120 seconds even in highly trained athletes. These are short, intense bouts that go between zone 1-2 work.
