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Cardiovascular Training Zones
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Zone 5 - Extremely hard
Zone 4 - Very hard
Zone 3 - Hard
Zone 2 - Easy, can talk (slightly laboured)
Zone 1 - Very easy, can talk freely, you've raised your heart-rate but that's about it.
(Most important)
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Zones 1-3 can be trained effectively using methods different than your sport (running, biking, etc.). 4,5 should be specific to your sport / activity.
Any low intensity, consistent aerobic exercise will give you Zone 1 benefits. Jogging is good if it is easy enough for you.
Zone 1 should be very easy, no heavy breathing.
Benefits:
Zone 1 training builds a base from which the rest of your training starts. To gain more at the high end you need to develop a larger base at the low end.
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