Brady Holmer

Then there's zone three.

This is kind of veering into the territory of high intensity interval training.

It's thought of a lot as your threshold intensity or maybe steady state exercise.

It's going to correspond to an RPE of 13 to 15.

about 70 to 80% of your maximal heart rate.

And then this is where talking gets a little bit difficult.

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.