What is the aerobic training zone?

Training zones and thresholds with a worked aerobic zone, Borg's Rating of Perceived Exertion and heart rate, heart rate monitors, periodisation with macrocycles, mesocycles and microcycles, the training year, tapering and double periodisation.

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Key term

What is a training zone, and what are the limits and purpose of the aerobic zone?

Numbers

Calculate the aerobic training zone for an 18-year-old swimmer.

Key term

What is a training zone?

Questions from this subtopic

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1
What is a training zone?
Model answer
A training zone is a band of intensity, usually set by heart rate, that develops a chosen component of fitness. The performer works inside the zone to gain the intended adaptation.
2
What is the aerobic training zone?
Model answer
The aerobic training zone is about 60 to 80% of maximum heart rate. Work in this zone mainly develops aerobic capacity.
3
What is a training threshold?
Model answer
A training threshold is the minimum intensity needed to bring about adaptation. The lower boundary of a training zone is its threshold.
4
Calculate the aerobic training zone for an 18-year-old swimmer.
Model answer
The aerobic zone is about 121 to 162 bpm. Maximum heart rate = 220 − 18 = 202 bpm. The zone runs from 0.6 × 202 = 121 bpm to 0.8 × 202 = 162 bpm.
5
What is Borg's Rating of Perceived Exertion?
Model answer
Borg's RPE is a scale on which a performer rates how hard exercise feels. The scale runs from 6, no exertion, to 20, maximal exertion.
6
How are RPE ratings linked to heart rate?
Model answer
An RPE rating × 10 gives a rough estimate of heart rate in a healthy adult. A rating of 15 suggests a heart rate of about 150 bpm.

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