specialized
• intermediate LevelHeart Rate Based Cardio
HR-based cardio uses heart rate zones to prescribe precise training intensity, ensuring proper stimulus for different adaptations.
Physiology & Adaptations
Different zones target specific adaptations: Z2 (fat oxidation), Z3 (tempo/threshold), Z4 (VO2 max), Z5 (anaerobic).
Key Benefits
Precise intensity control eliminates guesswork.
Prevents overtraining and undertraining.
Tailored to individual fitness level.
Tracks real-time adaptation (HR drift, recovery).
Sample Session
Blueprint
Threshold Run: 30 min @ Zone 4 (85-90% max HR). Warm up 10 min Z2, main set 30 min Z4, cool down 10 min Z1.Common Pitfalls
Using inaccurate max HR formula (220-age is just estimate).
Ignoring HR drift during long sessions (dehydration, heat).
Training in "junk zone" (too hard for Z2, too easy for threshold).
Not recalibrating zones as fitness improves.
Specifications
Duration30-90m
Intensityintermediate
Focusspecialized
Progressive Overload
Increase pace at same HR zone, or complete same work at lower average HR.
Setup Checklist
1
Determine max HR (220-age or lab test).2
Define target zone (Z1: 50-60%, Z2: 60-70%, Z3: 70-80%, etc.).3
Use HR monitor for real-time feedback.4
Adjust pace/resistance to maintain zone.5
Track time in zone as primary metric.