ITUNES BREATHING ZONE HOW TO
ITUNES BREATHING ZONE FULL

These efforts may last from a few seconds to maybe five or six minutes.

Zone 5 and up are for shorter efforts and these are usually 9+ to 10 effort levels on the RPE scale. You know when you are in Zone 4 as your breathing is labored, your arms and legs get very heavy and all you want to do is stop. And yes, you have to be pretty fit to keep this effort up for an hour, but by definition, your threshold is an effort you can manage for one hour. Zone 4 is your 'Race Pace' zone - this is where you have burning legs and lungs and you can't keep the effort up for much more than an hour. I actually call this zone the NBZ - 'No Benefit Zone.' This is an effort of about 7/10 on the RPE scale, and you can talk in one- to two-word answers. You typically aren't going easy enough to get the benefits of a nice easy effort and you aren't going hard enough to get the benefits of a ‘Race Pace' workout. Zone 3 gets a little gray, and literally it is a ‘gray zone'. This is what I call the 'Conversation Zone.'

ITUNES BREATHING ZONE FULL

You should be able to hold a conversation for the duration of this workout, and I mean being able to talk in full sentences, not one- or two-word gasps. How easy is easy for Zone 2? I would recommend somewhere around 5-6/10 on the RPE scale. You may even see cardiac drift towards the end of this workout. But you should feel as though you have to work if you've been doing this several hours. Zone 2 should feel pretty easy as well, at least in the beginning. If you have these types of thoughts after a Zone 1 workout, then congratulations, you are doing it right. You don't think you went hard enough it didn't feel like a workout you don't think there was any benefit because it felt too easy. It's so easy that you should feel ‘guilty' when you are done. Zone 1 is a super easy effort, probably a 4/10 on the Rate of Perceived Exertion (RPE) chart (at end of article).

ITUNES BREATHING ZONE HOW TO

The goal for this article is to give you a good understanding of how and why to test for heart rate zones, which training zones you should spend the most time in and how to make this a simple process.

Itunes breathing zone