Heart Rate Zones and Training: Zone 5

When you're in Zone 5, you're working at max effort for short intervals. Chris Cooper of Catalyst Fitness explains why you might want to do that.

Working at 92-100 percent of max heart rate, you'll improve your V02max—the way your body brings in, absorbs, uses and processes oxygen, as well as how your body deals with waste material from exercise. But when you go this hard, you produce more lactate than you can use, so you're forced to slow down quickly or even stop after about 40 or fewer seconds.

Your work here will build mitochondria in fast-twitch muscle fibers, preserve those fibers, and increase max power (wattage over time).

You can't talk or think at this effort level, so Zone 5 has a "clarifying effect." Your exertion will provide a mental reset, which will help reduce stress and improve confidence. If you can get through a Zone 5 workout, you'll start to believe you can do other hard things inside and outside the gym.

Zone 5 exercise is best done with a coach and your peers. You'll need a push to get here and stay in the zone for as long as you can. In the Catalyst Method, these workouts come with a lot of external support and encouragement.

To find out more about how Catalyst can help you with heart-rate training, book a free intro: https://catalystgym.com/

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