Interval Training | > 90% | Red Zone
Training Purpose: Maximal effort encouraged. Participants learn how to push themselves out of their comfort zone. Realizing the importance of rest/recovery periods.
Training Benefit: Very high calorie burn. Excess Post-Exercise Oxygen Consumption, EPOC effect or high post-exercise calorie burn. Diverse, fun exercises to break up the “boring” exercise routine.
Tempo Training | 85% – 90% | Yellow Zone
Training Purpose: Primarily cardio based exercises. High intensity workout, but not maximal exertion. Learning to control HR in a specific range.
Training Benefit: Improves anaerobic training capacity. Enhances cardio performance. Great cross-training option for any
recreational activity. Excess Post-Exercise Oxygen Consumption, EPOC effect or high post-exercise calorie burn.
Strength Training | 80% – 85% | Yellow Zone
Training Purpose: Primarily strength and resistance based movements. Execution of strength movements with mechanical instruction. Realizing how lifting weights can affect HR.
Training Benefit: Improved muscle strength and endurance. Functional movements target core muscles. Compound exercises utilize multiple muscle groups.
Steady State Training | 70% – 80% | Green Zone
Training Purpose: Moderate intensity workout. Lower impact workout. Steady, consistent movement, reduced rest duration.
Training Benefit: Calories burned are primarily from fat stores. High calorie burn despite moderate exertion. Great workout for recovery purposes.
Hybrid Training | 75-80% + 85 – 90% | Green + Yellow Zone
Training Purpose: Blend of Steady State and Tempo training into the same workout. Learn how heart rate fluctuates depending on your exertion level. Can’t “settle” into a pace due to exertion target changing each round.
Training Benefit: Calories burn from various fuel sources. Constant changing of training zones keeps the workout challenging and engaging. Unique recovery / HIIT blend will leave you feeling energized post workout.