Iron Sights #210 - Train Smarter With Heart Rate Zones
Oct 20, 2025
Discover the power of heart rate zone training based on lactate threshold! Learn how to personalize your workouts for maximum efficiency and recovery. Dive into the science behind conditioning, including the importance of stroke volume and oxygen delivery. Explore the five-zone training model, from recovery to high-intensity sprints, and find out how to effectively structure your training week. Plus, gain insights into testing your own lactate threshold and monitoring progress for improved performance. Get ready to train smarter!
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Train With Physiology, Not Feelings
- Many people train without understanding physiological adaptations and therefore waste time or burn out.
- Understanding heart rate zones tied to LTHR helps train smarter and recover better.
Use LTHR Instead Of 220−Age
- Base zones off lactate threshold heart rate (LTHR) rather than 220-minus-age for better individualization.
- Test and retest LTHR to track improvements and auto-regulate training intensity.
More Output Per Beat Improves Recovery
- Improving cardiovascular capacity increases stroke volume and contractility so the heart moves more blood per beat.
- Higher stroke volume lowers heart stress at rest and speeds recovery after exertion.