A word on zone training

Formula for working out your zones for training;

Zone range = percentage of zone x (Maximum heart rate for that sport – resting heart rate) + resting heart rate.

Example;
Zone 1 is 60% and under
Resting heart rate is 65.
Maximum heart rate is 185

Zone 1 = 60% of (185-65) + 65
= 137

There are many theories for what zones you should be training in and what percentage values should be used for the different zones but I am using values of
Zone 1 60% and below – recovery, warm up and cool down
Zone 2 60-70% - aerobic with fat burning effect
Zone 3 70-80% anaerobicic with lactate threshold effort
Zone 4 80-90% - hard effort that is flirting with the red line of threshold effort
Zone 5 90% and above – the range that your body will be screaming and should not be able to stay too long. Maximum effort or very hard

Take note that the maximum heart rate for each sport is different and it require at least 20 min of hard effort before your heart can hit its maximum.