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Heart Rate Training Zones

Improve your Heart and your Training

with Training Zones

by Coach Michael Kyle

IRONMAN Certified Coach - Michael Kyle (4)

Lactate Threshold and Heart Rate Training Zones

One of the by-products of training is lactic acid. Lactic acid is responsible for the burning feeling you feel when training at high intensity. Your body normally has no problem dealing with the lactic acid before it builds up in the system, but there is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your lactate threshold.

We can use your lactate threshold to determine your training zones.  By training at the desired zones described below, you can elicit the desired training effect.

Active Recovery (Zone 1) – Less than 60%  [MyZone – Gray]

Training within this zone stimulates growth hormones and increases circulation. These are the easiest workouts, used to promote recovery after harder workouts. It is also generally the intensity level used during the recovery period of interval work and long slow distance (LSD) runs.

Aerobic Endurance (Zone 2) – 60% to 70%  [MyZone – Blue]

Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%.

Tempo (Zone 3) – 70% to 80%  [MyZone – Green]

Training in this zone will develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved.

Threshold (Zone 4) – 80% to 90%  [MyZone – Yellow]

Training in this zone will develop your lactic acid system. During these heart rates, the amount of fat being utilized as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. Through the correct training, it is possible to increase your ability to deal with the lactic acid for a longer period of time by increasing your lactate threshold.

Super Threshold (Zone 5) 90% to 100%+  [MyZone – Red]

Training in this zone can increase your anaerobic endurance, power, and speed.  This pace will be very difficult to maintain, and your breathing will be very labored.


Please visit our partner company Ozone Fitness to find out what hypoxic training can do for you!

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