In this training program, you'll be working in 'heart rate zones'. They aren't familiar to everyone, but they're easy to use! During your program, you'll see Zones from 1 - 4, that let you know how much effort you should be putting into your workouts. 

Before each training session, we’ll let you know which zone you should be training in. Each Zone is defined as a percentage of your maximum heart rate. The easiest way to find your maximum heart rate is to subtract your age from 220. For example, if you’re 30, your maximum heart rate during exercise would be 190 beats per minute. 

Zone 1

This Zone should feel very easy, this is the lowest heart rate zone we’ll ask you to train in. You should be reaching around 65 - 70% of your maximum heart rate. 

Zone 2

This Zone should also feel pretty easy - easy enough to still hold a conversation. You should be training at 70 - 80% of your maximum heart rate. 

Zone 3

This Zone should definitely make you tired, you shouldn't be able to hold a real conversation while running at this level of effort. You should be training at 80 - 90% of your maximum heart rate. 

Zone 4

This is the top Zone we’ll be asking you to train in - you should aim for 90 - 95% of your maximum heart rate. Training in this zone should feel pretty hard - practically, you'd be able to hold this pace for around an hour. 

If you’re wondering how you know if you’re training in the right Zone, that’s easy! Stop during your exercise and take your pulse. With this, you can estimate the percentage of your maximum heart rate you’re working at. After the first week or so, you should be able to tell without having to check your pulse. 

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