Cardiovascular Zone Training
Training in specific heart rate zones optimizes target metabolic pathways. By identifying your Maximum Heart Rate (estimated as $220 - \text{Age}$), you can structure cardio intervals for maximum results:
The 3 Crucial Cardio Zones
- Fat Burn Zone (60% - 70% of MHR): Ideal for long steady-state aerobic base development, utilizing fat reserves as primary energy.
- Aerobic Endurance Zone (70% - 85% of MHR): Strengthens cardiovascular performance, increases capillary networks, and lung volume.
- Anaerobic Lactic Zone (85% - 95% of MHR): High-intensity efforts that improve power output and lactic acid clearance rate.