Training by heart(rate) ❤️

Pump up your fitness results with these 3 key metrics. ● Freeletics: Empowering you to become the greatest version of yourself. Look inside your heart (rate zones) Do you already track your steps or calories? Whether you’re a serious athlete or just trying to stay healthy day to day, you might want to consider tracking another metric too: your heart rate. Heart rate is a handy indicator of your current fitness level, and by training at the right intensity, you can also trigger certain effects to crush your health and fitness goals even faster. The first step is understanding how your heart rate can help you take your athletic performance to the next level and getting comfortable with the three major heart rate indicators – resting, maximum, and recovery. Resting heart rate The number of beats per minute when you’re resting. Tracking your resting rate gives you a sense of your fitness, recovery, and general health. Maximum heart rate Your heart’s greatest number of beats per minute possible. You’ll use this metric to determine your individual training heart rate zones in each intensity area (more below). Recovery heart rate How quickly the heart can return to its normal level after exercising. The more intense the exercise, the longer it takes to recover. [Get the Coach now]( Get in the zone Preparing for a marathon will look drastically different to training for a football season. In short, if you want to train for activities with quick bursts, go for higher-level heart-rate training. For long-form endurance, stay lower. Once you’ve measured your heart rate*, use the following breakdown of the heart rate training zones to optimize your training: Zone 1: (50–60% of Max HR) Keeping things easy, like warming up or cooling down. Perfect for: Light exercise Train with: Stretches or warmups Zone 2: (60-70% of Max HR) You should feel comfortable and be able to keep chatting. Perfect for: Endurance and distance Train with: Long runs and endurance sports Zone 3: (70-80% of Max HR) This is less comfortable, but you should still be able to stay in this range for at least an hour. Perfect for: Steady-state aerobic cardio Train with: Cycling and rowing Zone 4: (80-90% of Max HR) This zone will test you and improve your power output. Perfect for: Longer interval training Train with: Spin classes or weightlifting Zone 5: (90-100% of Max HR) This will test lactic acid build-up and anaerobic capacity. You should only be able to keep this pace for a few minutes without rest. Perfect for: Maxing your effort Train with: Sprints * You can measure your resting heart rate with a fitness tracker or by lying down for several minutes to let your heart relax and then placing your index and middle finger into the wrist at the base of your thumb (or against the side of your neck just under your jawline) and counting how many beats there are for one minute. Accurately measuring your max heart rate is more complicated but can be done in a lab or using a running field test. You can also roughly estimate it by subtracting your age in years from the number 220. Workouts to get your heart racing Whether it’s endurance, strength, or speed you’re after, the Coach knows exactly what workouts will get you in the zone to create results. [Upgrade now]( Don’t miss a beat [Changing pace: Why different speeds are essential >>]( [What your heart rate zones say about you >>]( [Intensity zones: The key to your development >>]( [Changing pace: Why different speeds are essential >>]( [What your heart rate zones say about you >>]( [Intensity zones: The key to your development >>]( Sweat Science is a new newsletter series we’re launching to go deeper into the science behind exercise and nutrition topics to arm you with the information you need to train effectively. Keep an eye out for the next one!       [Instagram]( [Facebook]( [YouTube]( [TikTok](www.tiktok.com/@freeletics?lid=77tc2yymnbv8) [Blog]( [Forum]( You receive this email because you opted in at [Freeletics.com]( and decided to become truly fit. If you don't want to pursue that goal anymore, [you can unsubscribe from this list](. Copyright © 2024 Freeletics GmbH, All rights reserved. Freeletics GmbH - Berg-am-Laim-Straße 111 - 81673 Munich, Germany Court of jurisdiction: Munich, Amtsgericht München HRB 205346, VAT-ID: DE289794913 Managing Director: Daniel Sobhani