Back in the June Newsletter article we discussed how to obtain personalized heart rate zones by performing a 10k time trial. Now we’ll discuss each Heart Rate Zone and how it relates to training and performance. In today’s article we’ll be discussing Heart Rate Zone 1.

Heart Rate Zone 1 (Zone 1 <120 bpm) is an active recovery workout. Workouts in this heart rate zone range from daily functional activities, like walking the dog or mowing the grass, to an easy walk/jog workout, sometimes referred to as "wogging." The distinction between resting recovery and active recovery is worth noting. In active recovery your heart rate must be raised above resting for a continuous 20-30min. Zone 1 workouts are used to enhance and quicken recovery from a hard effort workout. By elevating your heart rate to above resting, these workouts can improve the body's circulatory characteristics in the muscles. Improving circulation will rid muscle cells of waste product build up that was produced by high intense or long effort workouts as well as replenish muscle glycogen levels. Zone 1, also provides your body the opportunity to heal and repair muscle damage, which can lessen the effect of DOMS (Delayed Onset Muscle Soreness). In addition, this type of workout can refresh you mentally and prepare you for the next high intensity workout. Training Recommendations: Spend time in Zone 1 during warm-up and cool-down or when you need recovery from a hard race or workout effort. This is also a great time to focus on running form and drills. Zone 1 is not a race pace! Contact: Cindy Stonesmith CMT ACSM/HFS Owner and Endurance Running Coach www.ultrarunnertraining.com