There are five heart rate training zones that i use to categorize every intensity level. Here’s the level of intensity and percentage of maximum heart rate used in each heart rate zone. These Zones apply for Swim Bike and Running sessions:

Zone Intensity = Percentage of Maximum Heart Rate: Based on 220 Minus your Age:

Zone 1 Very Light 50–60%

Zone 2 Light 60–70%

Zone 3 Moderate 70–80%

Zone 4 Hard 80–90%

Zone 5 Maximum 90-100%

 

 

             Here's a 1 hour Fartlek Set to Try Below

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