Interval Heart Rate Training Program

The training program is based on the 3 heart rate zones established from your VO2 test results. These zones will ensure progression towards your goals and prevent plateau. The zones take into consideration your RER, respiratory exchange ratio, which is the amount of carbon dioxide expired divided by the amount of oxygen inhaled. RER rises as the intensity of exercise increases.

When the body has an RER of .71, complete rest, the body derives the highest percent of energy from fat as the slow twitch fibers are able to get most of their energy aerobically from stored fats.

Check out our sample customized workouts. Jon Gilchrist, runner, and Alan Charley, cyclist, both share their workouts online.

• Zone 1: RER will rise to .80 to .90. The percentage of calories that are coming from fat decreases, but the total caloric expenditure increases so total fat calories burned may be the same or even more. Working out in this zone is a great starting point as it improves the blood's capability to deliver oxygen throughout the body and remove waste. Initial improvement comes quickly but so does plateau. The solution to this is beginning intervals by adding Zone 2 to your workout. This zone is often referred to as the "fat burning" zone on cardio equipment at the gym. It is actually the best zone for recovery workouts and for building an aerobic base.
• Zone 2: RER will rise to 1.0. Total caloric expenditure continues to rise and the body begins to use predominantly carbohydrates for fuel. In this zone, you are near your anaerobic threshold, AT. This is when your body can no longer produce enough energy for the working muscles with just your aerobic system. Your body begins to tap into it's glycogen which is stored in your muscles. Your anaerobic threshold, AT, is one of the key components identified in your VO2 Test with us. The higher the intensity your body can train while remaining aerobic, the greater number of calories burned from fat. Zone 2 workouts are more effective, overall, for weight loss goals than Zone 1 workouts. This is one reason why one main goal of cardiovascular training is to increase your anaerobic threshold.
• Zone 3: RER rises to 1.1. In order to increase your metabolism, get stronger, leaner, faster, your body requires workouts where it is overloaded, this means going to your peak, zone 3, for short bursts of time. Peak workouts are a combination of Zone 2 and 3 combined.

Overtraining: Overtraining is training too hard or too often for the amount of rest and nutrition your body has had; additional life stress also contributes to overtraining. It leads to overuse injuries, reduces the body's immune responsiveness, and ultimately leads to decreased fitness and performance. Signs such as apathy, insomnia, decreased appetite, a lack of progress, residual muscle and joint soreness, and an increase in resting pulse develop over time. Overtraining can be prevented by following an appropriate interval heart rate training program designed for you and your fitness ability.