Heart Rate Zones and Training: Zone 4
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- Опубликовано: 31 июл 2024
- Zone 4 training: you're almost at max effort, and Chris Cooper of Catalyst Fitness is here to tell you what that work will do for your fitness.
At 85-91 percent of max heart rate, you're burning carbs as fuel and generating lactic acid. You can't produce fuel to operate at this high level for more than about 60-90 seconds, though some people can buffer lactic acid and re-metabolize if for fuel better than others. You'll usually get an endorphin rush and feeling of accomplishment after Zone 4 work. It's also great for improving V02max (oxygen absorption, distribution and utilization).
Zone 4 is appropriate for training speed, and work here here will help you perform better in hockey and similar sports that feature short bursts at high output.
In the Catalyst Method, Zone 4 training is most often used in person with groups or training partners because it's very tough to get into this zone by yourself. External motivation-a coach and peers-is critical! That coach can also tell you exactly how often you need to get to Zone 4 to improve your performance and achieve your goals.
To find out more about how Catalyst can help you with heart-rate training, book a free intro: catalystgym.com/
#fitness #thecatalystmethod #heartratetraining #zone4 #heartrate #hockeytraining #HIIT #saultstemarie #sportsnutrition #trainingscience #intensity 
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Zone4 is great fun to Race a Half Marathon in with touching on Zone5 in the late stage of the race.
I do martial arts and sparring where we train at zone 4-5 really often - you get there really really quick
I'd hit Zone 5 just looking at the sparring mat! :)
jogging puts me into zone 4, and I've been exercising for years. I feel like I'm a nonresponder.
Hi. Which race are you training for?
Try the elliptical, it's awesome. Really brings out your real heart rate. Running for me will always feel like lifting weights. I don't plan on getting skinny just to be able to run. Elliptical, swimming, and cycling FEEL aerobic Running feels awkward.
same here, did you find any solution ?
i am training for a maraton and this video was perfect. yesterday i had a tempo run with %88 heartrate max and i knew it was in zone 4. it was barely an hour and i could not continue for much more. i am going to incorporate zone2 trainings too, aiming a %65 heartrate max and it will be the predominant workout for me... but i have recently learnt that most of us runners are trying to run paces beyond our fitness and heartrate max levels. no wonder people die during those races! MAF method and training in zone2 definitely checks and keeps the ego at bay.
AND: Maybe there is a different mentality here in Austria, but I for myself and many other athletes that I know have no problem at all to get to Zone 4/5 by intrinsic motivation.
I don’t have trouble with reaching this zone.
Do we need to eat carbs or fat/protein after a 30min tempo run?
I'm 76 and train alone. Two days a week I do a 1-hour rowing session. I do 45-minutes in zone 2, then switch it up to TABATA or Norwegian protocal for the last 15-minutes and a cool down. I go to around 143 BPM when doing zone 4. The push to zone 5 is my only real issue, at least on the rower. If I do a Bruce Protocol on a treadmill, I get to 11-minutes, with a heart rate of about 151 BPM. I know I have more in the tank, but working out alone, I have some caution in going higher. My resting pulse is 46. I do lifting 2 days a week and then one option day.
Check out our new blog post on the Tabata protocol: catalystgym.com/catalyst-blog/the-tabata-protocol/
I find it pretty easy to get into zone 4 for 15-20 minutes at a time after warming up, and it hardly takes a ton of will or motivation to stay in zone 4.
I'd say you're probably in Zone Three then.
Omg finally someone like me. I’m 25 and I can sustain zone 4 (166-177bpm) for 20-25 mins without getting exhausted in the end.
I do 45m z4 166bpm and 20m z5 172 max on my own cycling. Took me about 3 years and 40k km's
What zone would you recommend to build durability on the road bike? Would it be Tempo zone 3 or Zone 4.
my max HR is 182 i just ran a HM in 1:26 with avg HR of 165. Thats more than 90% of my HR for almost 1.5 hrs, Im not sure i get the part at 0.30-0.34 where it you say you cant produce fuel to operate at this level for more than a minute. Please explain.
Maybe you maxhr is wrongly tested
Can your z2 change day to day? Let’s say you got your max to 193bpm during a race on low sleep, 440mg caffeine, modafinil and beet juice, but on a normal day you can’t get it that high. Does that mean on those normal days your zone2 is actually lower?
I bought a coros but setting custom zones based on HR sucks on it, what do you recommend?
Get a chest strap from Polar -- certainly cheaper than a new smart watch.
I workout at zone 4 for 1 hour.. does that mean my apple watch zone 4 is probably not zone 4?😂
What HR% is aerobic threshold?
usually 70%. But if you get a metabolic test, it might be a little lower or higher.
@@TheCatalystMethod Great thank you, when someone says do a 5k TT once a week at your aerobic threshhold(80% MAX he said), does that mean, my HR average is 80% MAX(you say 70%) for the course of the TT, or does that mean, my HR gets up to 70-80% but doesn't exceed it much? Thanks.
I found the info, he meant 80% average, he clarified his post.
I do zone 4 steady state cardio for 20-25 mins everyday. And it’s steady state cardio, not interval training.
it works because you only do it for 20-25 minutes.
It is just not true. One can do much longer in Zone 4 than 60-90 seconds. Do you have robust evidence for this time frame?