Dynamic Health Services
located in the Fitness 24-7 Club at
397 Little Neck Road
Bldg. 3300
Virginia Beach, VA 23452
(757) 639-3153
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Summary Of Various Training Zones Seen In Current Literature

Breathing RateDescriptionRPE (Borg Scale)% of Anaerobic ThresholdTerms Commonly Used to Describe Each ZoneTraining Interval Time
Hardly Noticeable, Continuous conversation possibleMinimal sensation of fatigue, Requires no concentration to maintain pace, socializing pace<8
Very, Very Easy		65-81%Aerobic, Recovery, I>2 hours
 
Slightly Noticeable, continuous conversation still possible"All Day" pace, classic long/slow distance training, sensation of fatigue generally low9-13, Very Easy82-88%Aerobic, Extensive Endurance, II, Intensive Endurance>1 hour
 
Aware of breathing a little harderMay feel some general fatigue, slight concentration to hold pace13-14
Somewhat Hard		89-93% Steady State, Lactate Threshold Training, Marathon Training, III30-60 minutes
 
Starting to breath hard, Conversation somewhat haltingMore frequent sensation of fatigue, requires concentration to hold pace, "comfortably hard"15-16
Hard		94-100%Subthreshold, Muscular Endurance, Tempo, Anaerobic Threshold Training, IV15-30 minutes
 
Breathing hard, Continuous conversation difficultContinuous sensation of moderate fatigue, mentally taxing17
Very Hard		100-102%Superthreshold, Muscular Endurance, Anaerobic Conditioning, Threshold Endurance, Va7-15 min.
 
Heavy, labored breathing, Conversation improbableStrong sensation of fatigue/muscle "heaviness"18-19
Very, Very Hard		103-105%Aerobic Capacity, VO2 Max, Speed Endurance, Long Interval, Long Speed, Vb2-8 min.
 
Maximal exertion and breathingMay be severe sensation of fatigue based on length of interval20
As hard as it gets!		106%+Anaerobic Capacity, Power, Repetition Intervals, Short Intervals, Short Speed, Vc30 seconds – 2 min.

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