In this episode, I break down zone training through a physiological lens, covering the three energy systems—creatine phosphate, glycolytic, and oxidative—and their direct role in each heart rate training zone.
I’ll explain the five training zones, their metabolic demands, and the physiological adaptations they drive, from ATP production to mitochondrial efficiency. You'll learn how to calculate your heart rate zones using both %HRmax and the Karvonen formula (Heart Rate Reserve method) for a more precise approach based on resting heart rate.
This is a deep dive into how your body fuels performance and how to apply these principles to maximize endurance, power, and recovery.
Karvoven Formula
(HRmax-HRrest) x Intensity + HRrest =HRR
www.intakebreathing.com Code: Outlier Athlete
Chapters
00:00 Introduction to Zone Training
00:36 Understanding Energy Systems
05:34 Exploring the Five Training Zones
09:29 The Importance of Zone Three
13:20 Maximizing Performance in Zone Four
16:06 The Power of Zone Five
20:35 Calculating Heart Rate Zones
25:54 Applying Zone Training for Performance Gains
