HRTRIBE

YOU'RE NOT OUT OF SHAPE, YOU'RE OUT OF PRACTICE.

HEART RATE TRAINING ZONE 1

ZONE ONE an AEROBIC WARM UP AND RECOVERY ZONE. You should typically find yourself between 55 AND 65 PERCENT of your maximum heart rate (MHR). It should feel easy, with gentle engagement and light, flat road resistance, for example, 30 resistance and 100 cadence. You should be able to breathe through your nose and speak easily. 

HEART RATE TRAINING ZONE 2

ZONE TWO an AEROBIC ENDURANCE ZONE with a focus on metabolizing fat as a source of fuel. You should typically find yourself between 65 AND 75 PERCENT of your maximum heart rate (MHR). It should feel comfortable but not easy, with a sustainable effort that you can hold for the duration of the class, for example, 40-45 resistance and 80-85 cadence. You should be able to breathe and speak comfortably, but with less ease than in Zone 1.

HEART RATE TRAINING ZONE 3

ZONE THREE is an AEROBIC AND ANAEROBIC ENDURANCE ZONE with a focus on improving muscle strength and cardio-respiratory capacity. It should feel increasingly challenging where you start to train in intervals and put more demand on your body.  You should typically find yourself between 75 AND 85 PERCENT of your maximum heart rate (MHR).  It should be challenging to speak and breathing should be heavy in this training zone. You may find yourself, for example, between 50-55 resistance and 70-75 cadence.

HEART RATE TRAINING ZONE 4

ZONE FOUR is an ANAEROBIC ENDURANCE ZONEwith a focus on improving lactic threshold performance. It should feel challenging where you feel the kind of effort that can only be sustained for a short period of time, both in an out of the saddle.  You should typically find yourself between 85 AND 95 PERCENT of your maximum heart rate (MHR).  Conversation in this training zone should prove extremely difficult. You may find yourself, for example, between 60-65 resistance and 80-85 cadence.

HEART RATE TRAINING ZONE 5

ZONE 5 is a  MAX CAPACITY ZONE with a focus on speed training. It should feel like you're sprinting and giving it everything you've got.  You should typically find yourself ABOVE 95 PERCENT of your maximum heart rate (MHR).  Conversation in this training zone is not possible. You may find yourself, for example, around 65+ resistance and 80+ cadence.

*The above recommendations are examples only and are possible at a variety of resistance and cadence pairings. Each individual should experiment to determine which best keep them in their respective zone(s).