This is the final article on the different zones you will hit with your my zone belt. Next week I will take you into a closer look at each energy system mentioned briefly in these blogs.
The final zone you will hit during a workout is the zone even more infamous RED ZONE. Often sought after for people wanting to see 100% on the board! It is used by many as an indicator of “I worked hard during that session” or often as the only indicator that you worked hard at all.
If it isn’t hit people feel disappointed.
What is the Red Zone though?
The red zone indicates that you are working within 90% – 100% of your maximum heart rate.
This means you are working maximally!
In this zone your heart rate will be at its highest. Even sometimes to the point where you may change your maximum heart rate if you go above the estimation done at the beginning. Meaning all the other zones may slightly shift if you hit a heart rate far above the estimation.
How Long Can You Last In The Red?
Typically this zone is only for maximum efforts, so anything up to 10-15s.
What Energy System?
So this energy system is the ATP/PC or Phosphagen system or the “GAIN” System. It is the body’s simplest, most immediate and powerful energy source.
I use the term “Gain” to describe this system because of the fact it is most often used in tackling absolute strength adaptations, one-rep maximum lifts, or maximal sprinting.
What you may not know is that this system is actually active at the start of all exercise activity regardless of what intensity you are at, but again I will delve deeper into that over the next few weeks in energy system specific blogs.
I know some of these blogs have been very short but they are setting us up with some background and familiar surroundings to make the next few weeks easier to understand and more relatable.
How do you improve this zone?
Again this zone is high intensity work, but at the highest end. This is where we do maximal work, so sprints or max effort strength work.
Our heart is working maximally, hence why we are at 90% plus on the screen. This is why it isn’t sustainable for long periods, and you shouldn’t spend long periods in them!