Zone 4 training: you're almost at max effort, and Chris Cooper of Catalyst Fitness is here to tell you what that work will do for your fitness.

At 85-91 percent of max heart rate, you're burning carbs as fuel and generating lactic acid. You can't produce fuel to operate at this high level for more than about 60-90 seconds, though some people can buffer lactic acid and re-metabolize if for fuel better than others. You'll usually get an endorphin rush and feeling of accomplishment after Zone 4 work. It's also great for improving V02max (oxygen absorption, distribution and utilization).

Zone 4 is appropriate for training speed, and work here here will help you perform better in hockey and similar sports that feature short bursts at high output.

In the Catalyst Method, Zone 4 training is most often used in person with groups or training partners because it's very tough to get into this zone by yourself. External motivation—a coach and peers—is critical! That coach can also tell you exactly how often you need to get to Zone 4 to improve your performance and achieve your goals.

To find out more about how Catalyst can help you with heart-rate training, book a free intro: [ Ссылка ]

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