Brady Holmer

That's kind of another way to kind of gauge zones.

The next and the final way to describe the zone is to be based on your percentage of your maximal heart rate.

And a lot of people have heart rate monitors.

So they're going to be able to measure their heart rate during exercise.

So we're going to define zones using all three of those kind of metrics.

So if we look at zone one, this is going to be a recovery intensity.

This is pretty much easy as you can go.

It's not resting, but it's very, very light activity.

So on the RPE scale, this is going to be anywhere from a six to an eight.

it's going to be about 50 to 60% of your maximal heart rate.

And if you're going to use the talk test to measure that intensity, it would be, you could hold a full conversation.

So what you and I are doing right now, Rhonda, just talking, having a podcast, you could basically do that if you were in zone one or recovery intensity, because you're going on an easy walk or something like that.

Zone two, intensity.

People will hear about zone two training all the time.

This is still kind of a low, a light to a moderate intensity exercise.

So it's going to correspond to an RPE of about nine to 12, 60 to 70% of your maximal heart rate.

And then the talk test, again, you should be able to have a conversation in zone two.

If someone were listening to you, they could probably tell you were exercising, but in general, you could hold pretty much a full conversation.

And so these, you know, zone one and zone two, those are going to be your light to moderate intensity exercises.

In particular, you know, that zone two training good for kind of building your aerobic base.