Accurately calculate your Zone 2 aerobic training zone using the clinical Karvonen (Heart Rate Reserve) formula or Maffetone MAF 180 method.
Maintain this heart rate during your easy runs, long rowing sessions, and base training to build maximum aerobic efficiency.
Very light effort, conversational, active flushing of metabolites.
The gold standard for mitochondrial density and fat oxidation. Nasal breathing sustainable.
Comfortably hard. Carbohydrate combustion increases. Sentence talking becomes difficult.
Race pace effort. Rapid lactate accumulation. Heavy muscular fatigue.
All-out sprint and high intensity interval maximum effort.