HEART RATE AND RUNNING ZONE EXPLANATIONS

RUNNING PACE ZONE EXPLAINED:

1. Pace ZONE 1 - EASY: Aids Recovery

5k TT Pace PLUS 45 - 90 seconds per KM - Comfortable pace for warming up, cooling down or enjoying a recovery run. For the recreational runner this is sometimes a walk, or a run-walk ratio. You shouldn’t get fatigued from this pace, and if you are, it’s likely you will benefit from a recovery walk, run-walk or you simply need more time to recover in between training sessions.

2. Pace ZONE 2 - ENDURANCE:  Aids Endurance base and aerobic Capacity

5K TT Pace Minus 15 seconds to Plus 45 Seconds Per KM - The biggest portion of our weekly volume should be done in this zone. The goal is not to improve the pace of which you can execute these runs, rather that you can increase the duration without fatigue. The focus of zone 2 is to gently develop the endurance and strength of the muscular system with minimal fatigue.  For those learning or returning to running, this again may be best achieved with a run walk ratio, and with conditioning, that can progress to a run.

3. Pace ZONE 3 - TEMPO: Increased Aerobic Fitness

5K TT Pace Minus 30 seconds to Plus 15 Seconds per KM - You have an oxygen reserve to pull on, meaning if you want to go faster you can.  You can sustain it for much longer than interval/ high intensity efforts, but not as long as your easy and endurance runs.  Tempo runs feel comfortable initially, however that same pace becomes more difficult as the run goes on.  The duration at which you can spend in your tempo zone reflects that of your muscular conditioning and endurance 

4. Pace ZONE 4 - THRESHOLD: Increased Capacity of Aerobic Performance

5K TT Pace Minus 30 - 60 Seconds Per KM - Sustained for short periods of time with minimal oxygen reserve to pull on.  When we improve our aerobic threshold, our aerobic performance in longer distances can improve dramatically.  Apply short recovery or an active recovery, and gradually make the efforts more continuous.

5. Pace ZONE 5 - INTERVAL/VO2 Max Running: Increased Aerobic Power/Anaerobic Capacity

5K TT Pace Minus 60 seconds or more Per KM - Short and fast interval efforts of less than 3 minutes that require a stationary or gentle active recovery.  The oxygen reserve is exhausted in effort to fuel the aerobic system.  An acidic environment is created in your muscles and blood. The pace is uncomfortable and fatigue sets in

HEART RATE ZONE EXPLAINED:

1. Zone 1  - GREY (Warm up): 

The lowest heart rate zone, around 60-70% of your threshold heart rate. It’s effectively the zone you’re in when you’re at a walking pace. Time spent at this level can lower stress and kick off aerobic training.

2. Zone 2  - BLUE  (Easy):

 Around 70-80% of your threshold heart rate. This is the heart rate you should aim for during a cool-down jog. This is a good zone for basic cardio training and fat burning.

3. Zone 3  - GREEN (Aerobic):

 This is the optimal cardiovascular training zone. At around 80-90% of your threshold heart rate, this zone is experienced during longer runs and leads to improved aerobic capacity

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4. Zone 4 - ORANGE (Threshold): 

Effectively 90-100% of your maximum heart rate; this is where things become a little uncomfortable for most people. This zone should experience forceful breathing, which leads to       improved anaerobic capacity and speed over time.

5. Zone 5 - RED (Maximum): 

This is pushing your heart to its limit. This zone is 100%-110% of your threshold heart rate, but spending time in this zone leads to increased anaerobic and muscle endurance and improvements to peak power. However, it’s unsustainable for long periods.