Brady Holmer

So you could speak in broken sentences, but still you're not gasping for air yet, but you can speak in broken sentences.

And that would be a good way to indicate kind of this zone during using the talk test.

And then zone four, this is where you're going to end up a high intensity training.

So it's a 16 to 18 RPE.

It's, you know, 80 to 95% of your maximal heart rate.

And you could probably only speak one word or two at a time, maybe if you were trying to gauge that zone based on the talk test.

And then zone five, that's maximal exercise intensity.

That's your VO2 max.

It's as hard as you can go.

So RPE 19 or 20, it's 95 plus percent of your maximal heart rate.

And then you shouldn't be able to talk.

So if you're doing, you know, Tabata intervals or something like that, this is zone five.

You shouldn't be able to talk at all during that exercise intensity.

So those are the five zones.

And I think what's cool about having all these different metrics to define the zones is that, you know, if people don't really want to train using heart rate, or maybe they don't even have a heart rate monitor, they can use the talk test, they can use RPE, or maybe a combination of all three of these.

And they're pretty reliable.

I mean, they've all of these have been kind of well evidenced to correspond to the different zones.

But I think what's nice is that people can use these to train and it doesn't require a lot of

technical ability, a lot of experience.

And so this is, I think, you know, in my mind, the best way that people can think about kind of training intensities is using the zones as we define them here, or at least using those as a guide.