Definition of the Training Bands by Heart Rate
Band
|
Type
of Work
|
%
MHR
(HR
est.)
|
Rate
(SPM)
|
What
it is good for
|
How
you feel
|
U2
|
Utilization
2. Light aerobic, low intensity work. Sustainable and fat burning.
|
55-70
(110-140)
|
18-20
|
General
cardiovascular fitness.
|
Relaxed.
Able to carry on a conversation.
|
U1
|
Utilization
1. Heavy aerobic work using more oxygen.
|
70-80
(140-160)
|
20-24
|
Higher
level of cardiovascular fitness.
|
Working.
Feel warmer. Heart rate and respiration up. May sweat.
|
AT
|
Anaerobic
Threshold. Harder work. On the aerobic limit. Pushing into anaerobic area.
|
80-85
(160-180)
|
24-28
|
Raising
AT threshold. Building mental and physical tolerance.
|
Hard
work. Heart rate and respiration up. Carbon dioxide build up. Sweating.
Breathing hard. Hard to maintain.
|
TR
|
Oxygen
Transportation. Working hard. Unsustainable for long periods.
|
85-90
(175-190)
|
28-32
|
Developing
oxygen transport to the muscles under stress. Increasing cardiac output,
power development.
|
Stressed.
Panting. Sweating freely.
|
AN
|
Anaerobic
(without oxygen). Short bursts of maximum effort. Unsustainable. Burning
carbohydrate.
|
90-100
(190-200)
|
32+
|
Anaerobic
work. Increasing speed and power. Accustoming the body to work without
oxygen.
|
Very
stressful. Gasping. Sweating heavily.
|
* Based on 200bpm max heartrate
