Heart Rate Zones and Training: Zone 5
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- Опубликовано: 31 май 2022
- When you're in Zone 5, you're working at max effort for short intervals. Chris Cooper of Catalyst Fitness explains why you might want to do that.
Working at 92-100 percent of max heart rate, you'll improve your V02max-the way your body brings in, absorbs, uses and processes oxygen, as well as how your body deals with waste material from exercise. But when you go this hard, you produce more lactate than you can use, so you're forced to slow down quickly or even stop after about 40 or fewer seconds.
Your work here will build mitochondria in fast-twitch muscle fibers, preserve those fibers, and increase max power (wattage over time).
You can't talk or think at this effort level, so Zone 5 has a "clarifying effect." Your exertion will provide a mental reset, which will help reduce stress and improve confidence. If you can get through a Zone 5 workout, you'll start to believe you can do other hard things inside and outside the gym.
Zone 5 exercise is best done with a coach and your peers. You'll need a push to get here and stay in the zone for as long as you can. In the Catalyst Method, these workouts come with a lot of external support and encouragement.
To find out more about how Catalyst can help you with heart-rate training, book a free intro: catalystgym.com/
#fitness #thecatalystmethod #heartratetraining #zone5 #heartrate #HIIT #maxeffort #intervaltraining #trainingmotivation #saultstemarie #sportsnutrition #trainingscience #intensity 
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I always do Vo2Max back in pandemic days. Almost every afternoon I do zone 5 training on my bike on uphills. I miss those days and I'm routing to be back on it soon.
That is great :)!
Absolute great content man, thanks for sharing! Best regards from Brazil
High quality content!
I just listened to the 5 zones videos. Thanks so much for your help with this.
Thanks for these videos. I've been running for 20+ years but since I do ultra distances, I've mainly just focused on miles and vertical gain. I recently started working with a coach (for the first time) and he's got me focused more on effort and time and less on mileage. So I've been tracking my HR zones and effort levels. These videos have been helpful for me in understanding the different zones.
I started running hills for zone 4-5,, Best way to get over anxiety or excuse I found is that I will be done in less than 5 minutes ...with that thought less than 5 minutes and done , there is never a second thought /excuse..
I love zone 5 training. I'm 60 years old. The best ways I have found to get into zone 5 are kettlebell swings and running stairs with a 20 lbs ruck vest. I guess other people like stationary bikes, but that is way too boring for me. I would be concerned about the safety of zone five for someone who is untrained. I worry that zone five might trigger a undiagnosed cardiovascular problem. I'm not a cardiologist or anything, but I would worry that, for example, you might trigger a rupture of an aneurysm. Someone who is new to this, might want to visit a cardiologist and get on a treadmill and have a test done before trying zone 5. Anyway, I didn't get tested I just jumped into it, and I've been doing it once a week for a year. I've lived through it so far.
True Zone 5 is _brutal._
And the upper end of Zone 5 is absolutely devastating.
What do you mean by "true zone 5"?
@@kyleroode5217, where you're well beyond VO2 max and deep into (or beyond) anerobic capacity, which you can only sustain for 15-30 seconds, and are left feeling like you're going to die. What many people imagine is Zone 5 is barely mid Zone 3.
@@xyzct So rather than basing your zoning definition on heart rate you're basing it on metabolic capacity then. That would make sense that there would be a difference.
@@kyleroode5217, yeah, heart rate alone is rather meaningless because of so many individual-specific variables. Better are the systems that look at lactate thresholds, VO2max, anerobic capacity, etc.. Some systems break Zone 5 into three sections, so that's really what I was referring to.
Something I've found helpful is to think of a graph of YOUR heartrate on the y-axis, and the time YOU could sustain a specific heart rate on the x-axis. Combining all of the above, Zone 5a is what you can hold for, say, up to 2 minutes, Zone 5b for 30 sec to a minute, Zone 5c for 5 to 15 sec. (The zones are artificial ... there's just a continuum.)
Anyway, the middle and upper regions of Zone 5 are truly catastrophic! Pure hell on Earth.
@@xyzct That makes sense. And it explains how I can sustain zone 5 for almost the entirety of a four mile run because while my heart rate my be in "zone 5", my effort is not near maximal.
Pre-COVID I ran a nine mile run at Zone 5 for most of the run at the age of 55 (training for the marathon). My HR average was 185 with a max of 199. I am not alone in this as people used to think this wasn't possible until a swimmer did it in a meet. Note: I had been running for four decades at this point in time. Now, it is very difficult to get past Zone 4.
"You might last 40 seconds in this zone at a max."
What does it mean that I spent 39 minutes out of a 42 minute run in zone 5...
5 x 1km Intervals at 5km race pace are great once fit enough.
174 Avg HR for 3 miles this morning… zone 4 for 9:27 and zone 5 for 8:16.
Playing ice hockey and reaching zone 5 is easy. Staying there is not, but reaching zone 5 pretty much every time you're working a shift in a game. You'll probably average solid 15 minutes in zone 5 during each game. This is one trick to work out in zone 5 without really dreading it.
Just hit 192 BPM and my hands were tingly and shaking. Obviously Adrenalin but it felt so strange lol. I was zone 5 for 3 mins and 57 seconds.
Easy hitting zone 5 on Echo Bike from Rogue
5:21 Some of us don't got friends Doc, so we have to be savage to get in zone 5............... Lol, im just half joking.......... Not about the friends part tho.... 😐
I RAN 179 AVERAGE FOR 3.5 MILES THIS MORNING
everytime i run my HR goes up to 200 and i have an average HR of 190. my last run was 38 minutes and those were my stats. i am by no means athletic of course but i think i should go to a cardiologist...
Everyone is different. Just train with very minimal effort and practice controlling your intensity.
Your running way to fast. Slow down by 50% so your in a more steady comfortable heart rate
I run for my 5k PB 80% in Zone 5, is that normal or dangerous?
totally normal.
I’m confused by Peter Attia who says you should be in Zone 5 for 4 minutes on, 4 minutes off, 4 times.
I think he is talking about High- High-Intensity Interval Training (or HIIT). I do it twice a week. I also do it by myself before work. It gives you a lot of benefits in a short period. You should check it out.
By definition zone 5 can not be sustained that long
40 sec is very low my max heart rate is about 186 at 43y, and I can keep 92% - 171 and more 30 minutes + . I do rowing 1 hour row, and last 20-30 min is in this range, of course if I do 2 min sprint Im not even able to increase heart rate to that level
If you can hold it for 30 minutes it's not 92% hr. The fitter you are the higher your max heart rate will be
The fitter you are; the faster you should be able to get your heart rate up to meet sprint demands as well.
Maybe rowing is different because it's a full body workout. I'm 41, my max heart rate is 190 and I can easily keep a heart rate of 175 for 30 minutes as well on the rowerg. Likewise, within 2 minutes I'm not able to reach my max heart rate. I feel perfectly fine training in 'zone 5' for long sustained periods of time. Makes me wonder if some ideas about heart rate zones are maybe too simplistic, or I'm causing damage to my heart without realizing it.
I'd say you've hit the limit of your strength endurance, I'd chuck a set of 20 deadlifts in once per week.
If you can do this, it’s because you have a very high percentage of Type I fibers. (Either naturally or through training.) Whether or not this is a good thing depends on your goals.
Great info but stop playing with your mouse
I gave this video a like, but I was already thinking about reversing it 😒! What is this permanent talking about that people don't like to train at max intesity or even hate it? I like it very much to get to the limit and I know others too. And it is also not true, that you need someone from outside to motivate you! People are very different and many have this intrinsic motivation.
In addition you just talk about only 30 seconds - that is really not hard! Real suffering would be to run for 20 minutes at HR > 95; I already did that and yes, there is a lot of cruelness to it, but not to 30 seconds! 😒
There's no way you're running 20 minutes at >95% max heart rate. You literally can't metabolize energy fast enough to go that long. Your max is probably higher than you think! Congrats.