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ACTIVITY One's heart rate range for a given training zone will be different for different activities. As a general rule, an individual's heart rate will be approx. 10 beats per minute (BBM) lower for cycling than for running. For example, my Zone 2 running heart rate is 148 - 158 BBM, but my Zone 2 cycling heart rate is 141 - 151.

Now, without actually knowing your fitness goal, but only knowing your resting heart rate, and age, I would suggest that you spend the next 8 weeks exercising mainly 80% of the time in Zone 2, 15% of the time in Zone 1, and 5% of the time in Zone 4. This will give you a stronger aerobic base. You will notice that your resting HR will drop way down, probably by 10 BBM.

ACTIVITY One's heart rate range for a given training zone will be different for different activities. As a general rule, an individual's heart rate will be approx. 10 beats per minute (BPM) lower for cycling than for running. For example, my Zone 2 running heart rate is 148 - 158 BPM, but my Zone 2 cycling heart rate is 141 - 151.

Now, without actually knowing your fitness goal, but only knowing your resting heart rate, and age, I would suggest that you spend the next 8 weeks exercising mainly 80% of the time in Zone 2, 15% of the time in Zone 1, and 5% of the time in Zone 4. This will give you a stronger aerobic base. You will notice that your resting HR will drop way down, probably by 10 BPM.

ACTIVITY One's heart rate range for a given training zone will be different for different activities. As a general rule, an individual's heart rate will be approx. 10 beats per minute (BBM) lower for cycling than for running. For example, my Zone 2 running heart rate is 148 - 158 BBM, but my Zone 1 cycling heart rate is 133 - 143.

ACTIVITY One's heart rate range for a given training zone will be different for different activities. As a general rule, an individual's heart rate will be approx. 10 beats per minute (BBM) lower for cycling than for running. For example, my Zone 2 running heart rate is 148 - 158 BBM, but my Zone 2 cycling heart rate is 141 - 151.

Depending on an individual's fitness goals, he or she may desire specific adaptation's that are best achieved by spending most of the training time in a specific zone. Below, I have listed the five zones, along with some descriptive language indicating the types of adaptations that will occur by training in the zone and how some coached athletes use the zone.

• Zone 1: Active Recovery. Increases blood flow throughout the body without additional stress that comes from training in higher zones. This promotes faster recovery than just resting.
• Zone 2: Aerobic Efficiency. Trains the body to use the aerobic systems more efficiently. Also trains the body to metabolize fat instead of carbohydrates. Most fat loss occurs by training in this zone.
• Zone 3: Endurance. A mixture of effects between zone 2 and zone 3. Many athletes avoid training in this zone.
• Zone 4: Threshold. Trains the body to process the byproducts of anaerobic metabolization (lactic acid) more efficiently. If the body cannot process these byproducts as quickly as they are generated, then athletic performance quickly drops. The "burning" sensation in the muscles is the result.
• Zone 5: Anaerobic. Promotes the efficient use of the anaerobic system. Can also increase (slightly) ones VO2-Max.

Trying to determine your LTHR can be hard without actually running for an hour, but here is a useful guideline: While running in Zone 2, you should be able to talk easily.

Depending on an individual's fitness goals, he or she may desire specific adaptations that are best achieved by spending most of the training time in a specific zone. Below, I have listed the five zones, along with some descriptive language indicating the types of adaptations that will occur by training in the zone and how some coached athletes use the zone.

• Zone 1: Active Recovery. Increases blood flow throughout the body without additional stress that comes from training in higher zones. This promotes faster recovery than just resting.
• Zone 2: Aerobic Efficiency. Trains the body to use the aerobic systems more efficiently. Also trains the body to metabolize fat instead of carbohydrates. Most fat loss occurs by training in this zone.
• Zone 3: Endurance. A mixture of effects between Zone 2 and Zone 3. Many athletes avoid training in this zone.
• Zone 4: Threshold. Trains the body to process the byproducts of anaerobic metabolization (lactic acid) more efficiently. If the body cannot process these byproducts as quickly as they are generated, then athletic performance quickly drops. The "burning" sensation in the muscles is the result.
• Zone 5: Anaerobic. Promotes the efficient use of the anaerobic system. Can also increase (slightly) one's VO2-Max.

Trying to determine your LTHR can be hard without actually running for an hour, but here is a useful guideline: While running in Zone 2, you should be able to talk easily.

One other tip: Most people work out WAY TOO HARD. Remember that consistency is MUCH MORE important than intensity.