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8 Cards in this Set
- Front
- Back
- 3rd side (hint)
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1 - Very Light |
GRAY - 50-50% of your max heart rate. 1 MEP/minute The zone in which your workout begins. |
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2 - Light Warm Up |
BLUE- 60-69% of max heart rate: The first stage of change as you begin to increase your heart rate. 2 ME P/ minute |
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3 - BASE |
GREEN 70-79% of max HR: The challenge begins with BASE. Target time spent in zone is 10-20 mins of your workout. Carbohydrates and fats work together as your fuel sources in this zone. |
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Benefits of Zone 3 |
Build aerobic base and establish his body’s ability to use fuel (carbs and fats) for exercise. Earns 3 MEPs/minute |
BASE - GREEN |
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4 - DRIVE |
Yellow 80-89% of max HR The afterburn affect known as EPOC happens with Drive. Time spent in the yellow zone is targeted for 15 to 25 total minutes. Carbohydrates and fats go through supply variances in this zone. |
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Benefits of the yellow zone |
Approaches the body’s lactate threshold and acclimates body to more intense work. Earns 4 MEPs/minute. |
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5 - SPRINT Zone |
Red 90 to 100% of your max heart rate. Empty your tank with your max effort in sprint. The time spent in the red zone is targeted for 2 to 5 total minutes - no more than 10. This is the high intensity training zone. |
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Benefits of RED Zone |
Peak effort is achieved, and the body adapts to increasing and anaerobic power. Earns 4 MEPs/minute |
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