![]() ![]() You need to stay below your threshold for all of your exercise. It’s simply too high a heart rate intensity. This is very important: if you are unfit and your threshold heart rate point is within your low zones, Z1-3, you can’t train in the Threshold zone. The chart on the next page gives you a view of the parts of Z4. And, in the extremely fit, it is common to see thresholds above 90% of their maximum heart rate. In the unfit individual, it is common to see thresholds at around 60% of their maximum heart rate. ![]() But here’s the startling part about the threshold. Above the threshold, oxygen debt starts to rapidly accumulate and lactates are spewing out. Because these thresholds are so similar and so close together, for our purposes now, we are going to wrap them up and call this exercise intensity, heart rate number “threshold” (see Chapter 18 about the Threshold Training System). The Threshold zone is so-called because, for most fit people, within this zone of 80-90% maximum heart rate is your threshold – your second lactate threshold and your high ventilatory threshold. ![]() Sound familiar? It’s the zone where you feel the burn in your legs as you quickly climb a set of stairs where, when you reach the top, lean over, put your hands on your thighs and try to catch your breath, your mind slowly reminds you, “You’re really out of shape.” Here’s a hint: this is also known as the “shortness of breath” zone. Welcome to the Threshold zone! Even if you don’t choose to train in the Z4 Threshold zone, it’s a place you’re no doubt familiar with, though maybe you are unfamiliar with its name. ![]()
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