Frequency: 1–2 times per week once you’ve built a strong aerobic base. Using the example above, 50 percent of 100 beats per minute is 50. So my MHR by this formula would be: 220-45= 175. The payoff: Tone your legs and build your mental strength. Zone 1 is used for warming up, cooling down, and it is often used for recovery during interval … VO 2 max - using heart rates. The Karvonen Formula is a more accurate method for finding the heart rate training zones. This fat-burning range will lie between 50 and 75 percent of your heart-rate reserve. Calculation of Aerobic Heart Rate. Perceived Effort: 5 to 6/moderate. Zone 2: 60-70 percent of max heart rate. The trick, however, is to avoid complete exhaustion and, instead stay within the 80% - 90% target heart rate zone. Zone 3 running will leave you burning a mixture of carbs and fat, never making you super efficient at being a carb burner or fat burner! The heart rate can vary according to the body's physical needs, including the need to absorb oxygen and excrete carbon dioxide, but is also modulated by a myriad of factors including but not limited to genetics, physical fitness, stress or psychological status, … Your target heart rate for weight loss can also be used during aerobic and anaerobic exercise to improve your fitness and lose weight. Zone 1 – Recovery (0 to c. 60-70% of your Max HR) Zone 2 – Aerobic Development (70-80% of Max HR) Zone 3 – Aerobic Capacity (80-85% of Max HR) Zone 4 – Endurance (85-90% of Max HR) Zone 5 – Aerobic Power (90% of Max HR and up) Fitness Training > Facts > Fitness Components > Aerobic Endurance > Heart Rate > Karvonen Formula > Calculator. If you're 45 years old, this puts you in the target heart rate zone for vigorous exercise, since the target zone for that age is between 146.5 and 160.75 beats per minute using the HRR method. Resistance: Moderate to heavy. You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual. Simply put, your hard days should be hard! This is historically the most common … Although you may burn more fat than glycogen at this zone, the absolute amount of fat burnt is much less than the subsequent stages. That means a 40-year-old person would want a heart rate of 90 to 135 beats per minute while exercising. Target Heart Rate Zone Calculation Methods. The Karvonen formula is one of the bests that can be used to define your heart rate zones and anaerobic threshold. Zone 2 is 70-80% of threshold heart rate. List of related literature: Offers from BestTreadmillAustralia.com.au will help you reach your fitness goals within the recommended heart rate in accordance with your exercise routine, age, workout intensity, and cardiovascular system. Advanced Heart Rate Zones. I'm often getting the information that I have "Low aerobic shortage". Finally, Zone 3 included only f C s above V E θ. The Maximum Heart Rate MHR is the highest heart rate a person can safely achieve through exercise stress 1. Zone 2 is measured at 60-70% of your max heart rate. The aerobic zone is best used for endurance training, fat burning and general fitness, and is optimal for an. (2004) [2] found that VO 2 max can be estimated indirectly from an individual's maximum heart rate (HR max) and resting heart rate (HR rest) with an accuracy that compares favourably with other common VO 2 max tests. The Threshold zone is so-called because, for most fit people, within this zone of 80-90% maximum heart rate is your threshold – your second lactate threshold and your high ventilatory threshold. Everyone’s aerobic threshold is different.
Training Zone Heart Rate Calculator - … Your maximum heart rate is about 220 minus your age. ". Monitoring your heart rate allows you to maximize the effectiveness of your training. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity. For our purposes and for new exercisers, training target zones can be thought of as a traffic light where the green, yellow, and red lights correspond to the intensity of exercise. This would be at heart rate of around 60-70% of your maximum (this is a rough range – we’ll look at how to more accurately calculate your personal Z2 below). A heart-rate monitor is the most important tool for developing optimal endurance and better fat-burning. 3 The aerobic zone is the power or strength that your body uses to improve your aerobic metabolism system to convert fat and glycogen to energy. For example, a 35-year-old woman’s maximum heart rate is 220 minus 35 — or 185 beats per minute. A 20-year-old distance runner wants to calculate working … Tempo running is around 80 to 90 per cent of your max heart rate. The formula uses values for maximum and resting heart rate. Over the years and multiple lab tests, however, I noticed that these ranges tend to deviate only by around 1-2% (up to 5 bpm).
The goal with zone 2 training is to exercise at a pace that allows you to sustain your heart rate just below the aerobic threshold for a prolonged time period (typically 30 minutes+). Typically 50-60% of your maximum heart rate and aerobic in nature. Generally speaking, your aerobic heart rate is when your heart is beating at 70 to 80 percent of its capacity. For example, if you are shooting to meet the Center for Disease Control’s (CDC) recommendation for getting in 150 minutes of moderate-intensity activity a week, you can determine if you’re meeting that intensity level based on your heart rate. Talk Test: Full sentences. The body fuels the workout by burning carbohydrates and fats. The best heart rate zone for aerobic exercise is between 50 percent and 75 percent of your maximum heart rate. You are becoming fitter! Before we proceed to the discussion of the benefits of aerobic exercise, let us first figure out what an aerobic exercise zone means. For example, the AT of people with poor aerobic fitness may be at 60% of their HR max, whereas the AT of trained athletes may be at 85% of their HR max. 4. Your heart rate is at 81 – 93% of your maximum heart rate. So your DFA-Alpha1 level of 0.75 will vary. If your Fitbit’s heart rate monitor shows 0, likely, the heart rate monitoring feature is off. Multiply 37 by 4, to get 148.
Aerobic exercise is when your body is able to take in enough oxygen to sustain how physically active you are without dipping into another energy source. Heart Rate. A simple way to determine your maximum heart rate is by subtracting your age from the number 220; for women, the heart rate max calculation is more complex -- 206 minus 88 percent of your age. Working out in the aerobic zone has your heart pumping at between 70 percent and 80 percent of its maximum. How to Manage Your Zone. The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zones. Think of this as a warm … Intensity: 75%–85% of maximum heart rate. I got a running assessment last year from Cayuga Medical Center, and got a personalized report of my heart rate zones as part of the VO2 max test. Sher L. The concept of the maximum heart rate (www.internetandpsychiatry.com). For those familiar with the Rate of Perceived Exertion, or RPE scale, the easy Blue zone has a range of 1-21 and is defined as “an aerobic activity that does not cause a noticeable change in breathing and can be sustained for at least 60 minutes.” Your target heart rate ranges from 50 to 70 percent of your maximum heart rate states the American Heart Association. know what different heart rate zones feel like, stay out of the danger zone Just because your heart is pumping and you’re feeling fatigued doesn’t mean you’re working out in the danger zone. You should still be able to converse with friends and have no trouble with breathing. This can be frustrating but it reflects the state of your aerobic system and the fact that a better endurance base needs to be built. The aerobic zone is best used for endurance training, fat burning and general fitness, and is optimal for an. ... gives you all the benefits of the moderate activity zone but with increased intensity. Remote Heart Rate Monitoring: Remote f C monitoring via smartphone technology has been validated and recently implemented in a randomized controlled trial for exercise-based cardiac rehabilitation . The goal of Zone 4 training is not to run every interval at maximum speed. You are exercising at moderate to vigorous intensity. You can use a simple calculation to determine your fat-burning rate or see our chart for … Heart rate training zones - sample Zone 4 training sessions.
Heart rate training zones – sample Zone 4 training sessions. The Aerobic zone has very specific parameters. The MAF 180 Formula: Heart-rate monitoring for real aerobic training.
This is a low-end aerobic zone, and is the pace at which you’ll train during your long, slow distance days (typically once a week). Therefore, during aerobic training, the heart rate that will most efficiently burn fat is 130 to 155 … Aerobic" is defined as "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately. Most workouts should be done in the MAP and MEP zones with just a bit of the SAP thrown in after developing a solid aerobic base.
In this zone your breathing quickens, but you’re not out of breath, and you can still have a conversation with a person running next to you.
The aerobic zone is when you’re using 70%-80% of your maximum heart … Program your watch so that on your main view you have only heart rate. Everyone’s aerobic threshold is different. Temperate zone: Working out at 60%-70% of your maximum heart rate. If you are training for a marathon , you will be looking to train at different HR zones than a person who is more interested in weight loss and calories burned . For example, if your age is 20, your maximum heart rate should be 220 – 20 = 200 bpm. Zone 3: 75-80 percent of max heart rate. So give it time! A quick and dirty way to calculate this is 180-minus your age (developed by the Maffetone method) . This is a very light intensity effort. In this heart rate zone you can talk easily and experience little to no discomfort. … Another way to evaluate your aerobic exercise intensity is to compare how you feel to an established guide, such as a heart rate training zone. Aerobic exercise differs from anaerobic exercise . As heart-rate monitoring became more popular, others started creating various exercise heart rate zones.In the aerobic zone, a person will use 70 to 80 percent of their maximum heart rate. … Exercise heart rate chart by age. Karvonen Formula Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight. Aerobic Fitness or Weight Loss - 70 to 80% of Maximum Heart Rate Intensity Rating - Moderate, comfortable Working in this range at 3 to 5 days each week for 20 to 60 minutes at a time is one of the best zones for weight loss.
% Max heart rate: 75 to 85%. Indeed, my heart rate was almost without exception in ZONE 5 (extreme zone above anaerobic ones). Many people find that they have to slow way down or even add walking intervals to keep their heart rate in Zone 2. Target Heart Rate. Cadence: 60–80 RPM. All my running watches FENIX 6 and Apple Watch 6 warned me that there is zero aerobic or relax training (ZONE 1 ZONE 2 and ZONE 3). This zone allows a better development of muscular mass but also increases fat burning. Keeping your heart rate within that zone during your workout provides the most aerobic benefits. This is the very low intensity zone. 3-6 Months. 85% of calories burned in this zone are from fat. Karvonen Heart Rate Calculator. Aerobic exercise (also known as endurance activities, cardio or cardio-respiratory exercise) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. " There is a narrower and a broader range of heart rates given for the aerobic exercise zone. There are typically 5 zones: Moderate Activity – 50-60%. It's considered to be the lower end of the moderate-intensity zone. Target heart rate zone. Think nice walking pace where you can carry on a conversation. Your fat-burning heart rate is the ideal zone for fat loss. So give it time! This simple device is a valuable tool that not only guides your training but is part of an important assessment process, and can even be used in some competitive situations. The aerobic target zone is 70 to 80 percent of your maximal heart rate. Multiply your maximum heart rate by this percentage to determine the intensity you must maintain to remain in this zone. Indeed, my heart rate was almost without exception in ZONE 5 (extreme zone above anaerobic ones). It’s a very simple equation in fact, and although it is simple it’s very accurate. The aerobic heart rate zone is a heart rate between 70% and 80% of your maximum heart rate (MHR). This is the zone where intensity is very high and it may be tempting to go all out. Think of this as a warm-up or cool-down run. Zone 3 is 80-90% of threshold heart rate. For example, if an athlete’s maximum aerobic heart rate is determined to be 155, that person’s aerobic training zone would be 145 to 155 bpm. I've been using the training status function on the 530, and there seem to be three Heart Rate Levels, Low Aerobic, High Aerobic and Anerobic. Aerobic power and endurance is enhanced in this heart rate zone 3. 1. level 1. The trick, however, is to avoid complete exhaustion and, instead stay within the 80% – 90% target heart rate zone. This rate decreases with age. At about 70 to 80 percent of the maximum heart rate, about 50 percent of the calories that are burnt at this zone would be mainly of fats, 50 percent would be of carbohydrates and only 1 percent of proteins. Once we have calculated the maximum heart rate, we can calculate the training thresholds. Consistently moving the body increases blood flow and keeps the heart rate in the aerobic zone, or what MYX fitness coaches like to call " the Money Zone. Zone 2 is 70-80% of threshold heart rate. Anaerobic Training Effect on the otherhand uses heart rate and speed (or power) to determine how a workout affects your ability to perform at a very high intensity. Zone 2: Endurance: 69 to 83 percent. So, if I stay below 143 I’ll stay in this zone and reap the benefits of aerobic training. In the aerobic zone of exercise intensity, body would use both stored carbohydrates and the fats for energy. Working out at 70-80% of your max HR (moderate intensity) will improve your aerobic fitness level. The aerobic zone floor is 70% of your maximum heart rate and it is at this point that you begin to realize substantial cardiovascular benefits. If your true maximum heart rate were tested at 200 bpm, then the aerobic floor heart rate for your purposes would be 140 bpm. Exercising at between 60% and 70% of your estimated maximum heart rate is sufficient to build cardiovascular fitness. For example, if you are shooting to meet the Center for Disease Control’s (CDC) recommendation for getting in 150 minutes of moderate-intensity activity a week, you can determine if you’re meeting that intensity level based on your heart rate. This rate decreases with age. In contrast, anaerobic ("without oxygen") exercise is activity that causes you … Whereas if I know I'm running 8:45 I might subconsciously try to get down to 8:30 or something. It is given by: VO 2 max = 15 x (HR max ÷ HR rest); Free Calculator. One day it might be a heart rate of 135 and the next day it might be 141. In addition to longer FoundationMiles and EnduranceMiles rides, at CTS we use two fundamental interval workouts to develop aerobic endurance: Aerobic Tempo (low cadence) and Sweet Spot Tempo.We used to combine these into one Tempo intensity with a pretty wide power and heart rate range. Aerobic Heart Rate Zone vs Anaerobic. About 45% of the calories you burn are fat. This is an easy and comfortable zone to exercise in. You reach it while exercising at moderate to vigorous intensity. Working out at 70-80% of your max HR (moderate intensity) will improve your aerobic fitness level. Aerobic work is considered zone 0-2. I've found that if I have no idea what my pace is I'm much more likely to stay in the intended zone. Training in heart rate zone 2 is an essential part of every exercise program. Vigorous aerobic exercise, like running or resistance weight lifting, has not been shown to improve sleep. Normal Heart Rate Chart During Exercise. Many health experts recommend a combination of aerobic and anaerobic exercises. Open your device’s settings app and change your heart rate setting to either Auto or On. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy. And 75 percent of 100 is 75. Subtract your age from 220 to roughly approximate your maximum heart rate during exercise. Your target heart rate is actually a heart rate range in which you seek to exercise to meet certain fitness goals. To train at this intensity, pick a form of exercise that allows you to easily control your heart rate, such as walking or cycling. As heart-rate monitoring became more popular, others started creating various exercise heart rate zones. Above this heart rate you are in the anaerobic zone where energy is generated by burning sugar either from your blood or from glycogen stores in your muscles or liver. Please remember that any equation used to determine your maximum heart rate (HR max) is only a best guess and not a guarantee of your true HR max value. Working out within your aerobic threshold requires you to keep your heart rate within zones 2 and 3 – around 60-80% of your maximum heart rate. You can use the formulas on this page to determine your approximate THRR. More intense exercise requires a breakdown of glycogen stores for immediate energy, which is only possible with a higher heart rate . Calculate Your Aerobic Training Heart-Rate Range for Fat Burning. Training Heart Rate Range. Zone 1: 50% to 60% of your maximum heart rate (MHR), though some systems will go up to 65%. But these effects are stronger when you undertake a regular exercise program. For example, the 21 Healthy Heart zone is exactly that, the range of heart rates where most individuals realize the most cardiovascular benefits, leading to improved heart and lung function. More ›. 3-6 Months. By knowing your Training Heart Rate Range (THRR), you can adjust your effort to work within those values, based on your goals for each workout. This table shows target heart rate zones for different ages. … For example, a 35-year-old woman’s maximum heart rate is 220 minus 35 — or 185 beats per minute. In this definition, the aerobic zone is a heart rate between 70% to 80 % of your maximum heart rate. The heart rate training zone you aim for depends on what you want from your exercise (it should always be greater than your normal resting heart rate). Training Run (aerobic zone) Pace: Marathon pace or slightly slower. Heart Rate Zone 2: Still aerobic, and usually the lowest intensity zone used in training. Each zone offers different benefits. As heart-rate monitoring became more popular, others started creating various exercise heart rate zones.In the aerobic zone, a person will use 70 to 80 percent of their maximum heart rate. Maximum heart rate is the upper threshold that your cardiovascular system can sustain during physical exertion. Once a maximum aerobic heart rate is found, a training range from this heart rate to 10 beats below could be used. Runs within this zone are known as threshold sessions, as you are pushing yourself hard throughout the session. All my running watches FENIX 6 and Apple Watch 6 warned me that there is zero aerobic or relax training (ZONE 1 ZONE 2 and ZONE 3). Working out in heart rate zone 3 is especially effective for improving the efficiency of blood circulation in … This means that using a heart rate monitor to stay in zone 3 can help you increase your endurance and overall health, pushing past your comfort zone into a fat burning, muscle building exercise level that will positively affect your overall health. Heart rate training zones and heart rate monitoring is: 1. helpful for individuals who want to stay in their aerobic training zone, 2. interesting real-time feedback for individuals who like to know how their body responds to exercise, and 3. important data for athletes who want to get their intervals right. Maximum Heart Rate. Weight Control – 60-70%. Simple. Aerobic Heart Rate Zones. The aerobic heart rate zone is zone three of the … Program your watch so that on your main view you have only heart rate. In this range, 50% of your calories burned in this zone are fats, 1% are proteins, and 50% are carbohydrates. Above 90 per cent, you are firmly in … Within this wide range, you are using aerobic metabolism during exercise and the body doesn't have to switch to anaerobic metabolism. You will be breathing very hard and able only to speak in short phrases. Your heart rate is at 81 – 93% of your maximum heart rate. If you exercise in the fat burning zone, your heart rate stays in the lower end of the range, not exceeding 70 percent. To determine your maximum heart rate, subtract your age from 220. Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means "with oxygen," which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. Improves cardiovascular conditioning. Decreases risk of heart disease. Lowers blood pressure. Target heart rate tips Home > Fitness Training > Facts > Fitness Components > Aerobic Endurance > Heart Rate > Karvonen Formula. Your individual aerobic fitness level determines your heart rate on the AT so there isn’t one specific optimal threshold. The aerobic heart rate zone is a heart rate between 70% and 80% of your maximum heart rate (MHR). The idea behind heart rate-based training is to train your aerobic system without over-stressing your skeletal and muscular systems. 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. An anaerobic zone will use 80 to 90 percent of the maximum heart rate, and one should only exercise in this zone if they are in good health and have advanced knowledge of exercise. Heart Rate. Maximum heart rate is the upper threshold that your cardiovascular system can sustain during physical exertion.
The goal of Zone 4 training is not to run every interval at maximum speed. Max heart rate MHR 220 your age. Still in the comfortable zone is the aerobic zone. Low end of zone: 175 x .70 (70% of max) = 122 High end of zone: 175 x .80 (80% of max) = 140. Aerobic training is 60 to 70 per cent of your max heart rate. 220-age = MHR (maximum heart rate). The Karvonen Formula is a more accurate method for finding the heart rate training zones. For example, the aerobic heart rate zone for a 20 year-old skater is between 140-170 bpm, and the anaerobic heart rate zone (for interval training) is between 170-190 bpm. To determine your maximum heart rate, subtract your age from 220. The easiest way to do this is with the heart rate monitor on your sports watch, as it will let you know as soon as … You are now in the vigorous-intensity zone. Thirty-five years ago, while developing the MAF 180 Formula, MAF Test and other key endurance approaches, the first training zones included only two: One being aerobic, the other anaerobic. A heart rate is the number of times the heart beats per minute.The heart rate changes throughout a person’s life, according to their … Keep at it and you'll reap the benefits later. That will give you the upper limit of your aerobic capacity (i.e. In this zone your breathing quickens, but you’re not out of breath, and you can still have a conversation with a person running next to you. It's normal for your heart rate to remain slightly elevated for several minutes after a workout. Think a basic mobility or stretching routine, gentle walk or recovery run . Steady workouts at a moderate effort or workouts involving longer intervals (>180 sec) have a positive impact on aerobic metabolism and produce an aerobic Training Effect. While a fast heart rate during rest may have a variety of causes, a fast heart rate during a workout may simply be the result of exercising at too difficult a level of intensity. Another way to evaluate your aerobic exercise intensity is to compare how you feel to an established guide, such as a heart rate training zone. This is a very light intensity effort. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. This can be frustrating but it reflects the state of your aerobic system and the fact that a better endurance base needs to be built. Aerobic and anaerobic are two of five heart rate zones that are calculated using your estimated maximum heart rate. The idea behind heart rate-based training is to train your aerobic system without over-stressing your skeletal and muscular systems. For example, if you are an athlete who wants to improve anaerobic fitness, you might train using an intensity that puts you at a number of heart beats per minute that is 80 to 90 percent of the maximum heart rate you can sustain. You reach it while exercising at moderate to vigorous intensity. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. Zone 5 - VO2max (peak aerobic capacity development) Zone 6 - Anaerobic * Zone 7 (Neuromuscular power) as described in the book is not included in the calculator because it is not defined as a percentage of FTP. Zone 1 is 60-70% of threshold heart rate (the 220 minus your age). The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. 1. level 1. Based on the data aerobic and anaerobic thresholds are established which are key reference points in determining heart rate training zones. You can use your heart rate to find the level of exercise that gets you in the aerobic zone and enhance cardiovascular fitness. Get more specific with your training. Understanding this can really help when considering heart rate zones exercise, especially your heart rate zones for running or heart rate zone training for weight loss. Aerobic – 70-80%. For example, the AT of people with poor aerobic fitness may be at 60% of their HR max, whereas the AT of trained athletes may be at 85% of their HR max. A heart rate training zone is a range that defines the intensity of your training.
Maximum Heart Rate. For example, the aerobic heart rate zone for a 20 year-old skater is between 140-170 bpm, and the anaerobic heart rate zone (for interval training) is between 170-190 bpm. This zone allows a better development of muscular mass but also increases fat burning. Heart rate zones can be defined as percentages of your maximum heart rate. Red Line – 90-100%. I've found that if I have no idea what my pace is I'm much more likely to stay in the intended zone. The heart rate training zone you aim for depends on what you want from your exercise (it should always be greater than your normal resting heart rate). Think nice walking pace where you can carry on a conversation.
Because of that level of effort, it is unlikely that you would be able to sustain this for any longer than 1 hour. The MAHR calculation jibes well with this report, with my Zone 2 (aerobic) between 120 and 139. Note that heart rate varies from person to person, so any formula is at best … Threshold refers to the “lactate threshold” or the point at which your body switches from aerobic to anaerobic. Aerobic (Cardio Training/Endurance): 70-80% of HR max. The red line zone uses 100 percent of the maximum heart rate and should only be practiced if one has been cleared by a physician.
The percentage you take depends on whether you are doing aerobic or anaerobic threshold training: For aerobic training, take 50–75% of your HRR and add it to your RHR. Anaerobic – 80-90%. This heart rate zone is ideal for medium to long distance runs and can help your body improve its endurance levels as well as increasing aerobic power. Heart rate zone 3: 70-80% of HRmax. Zone 3 – the aerobic zone for stamina or the target heart rate zone, usually at 70 – 80%, develops the cardiovascular system and improves the body’s ability to transport respiratory gases, i.e. To exercise in the cardio zone, the intensity of exercise must increase, resulting in an elevated heart rate. I began using heart rate to evaluate all exercising patients, and by the early 1980s developed a formula that anyone could use with their heart monitor to help build an aerobic base.
Example 1. Your individual aerobic fitness level determines your heart rate on the AT so there isn’t one specific optimal threshold. To determine your true HR max you should consider conducting a Stress Test. 2. Zone 1 is 60-70% of threshold heart rate (the 220 minus your age). Next, subtract your resting rate or 80 in this example. The latter is a major benefit of Zone 2 running, true aerobic running will make you a better fat burner. The pace is comfortably hard, during which you can barely speak. About 45% of the calories you burn are fat. Heart Rate Training Zone Zone 4.
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