Heart Rate Zones

What are the Heart Rate Zones and how do they relate to training?

HR Zones are calculated based on a HR Max estimate.  There are many factors that affect HR.   Please think of the following as a “moving target”.  This can not be entirely black/white absolute values, but will be a great guideline and will evolve as you consistently train and progress. 

Z1:  This is the very low intensity zone. Training at this intensity will boost your recovery and get you ready to train in the higher heart rate zones.

Z2: Exercising in heart rate zone 2 feels light and you should be able to go on for a long time at this intensity.

Z3:Working out in heart rate zone 3 is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. 

Z4:  Heart rate zone 4 is where the going gets tough. You’ll be breathing hard and working aerobically.

Z5: Heart rate zone 5 is your maximal effort. Your heart and your blood and respiratory system will be working at their maximal capacity. Lactic acid will build up in your blood and after a few minutes you won’t be able to continue at this intensity.

Artesonraju in Peru (photo credit Logan Talbott, 2017)

For Mountaineering specifically:  At higher altitudes the body will not be able to access the higher Zone 4 & 5 due to the lack of oxygen.  So the emphasis on training for mountaineering focuses on the aerobic training, in this case above the aerobic zones Z1-Z3, because those will be what you are utilizing on long days in the mountains. Some like to take the higher ends out of working template and use 4 Zones like the following: with the same case study.  

Active Recovery:   127-131

Aerobic Workout:  132-151

Tempo (race pace) 152-161

Sprinting/Intervals:  162-177

Stay tuned for next month’s blog post regarding the difference between training the aerobic base and anaerobic training, the benefits of each, and what is the most effective for your training goals….