Low intensity 60min+ duration activities: walking, jogging, cycling, swimming etc.

Lactate blood concentration is low and ranges from 0 to 2 mmol/l.

Health benefits you get working out in the green zone:

• The cardiovascular system stimulation / blood pressure normalization / blood work improvements

• Increased body oxygen consumption / improved endurance

• Fat burn for the energy production

• Positive effect on the immune system / infections resilience

• Stress relief and endorphins

• It feels good

Intense 40min+ duration activities: running, skiing, cycling, swimming etc.

Interval training, cross fit, circuit training, step, aerobics, pilates, yoga etc.

Team sports: soccer, basketball, etc. Individual sports: alpine skiing, tennis, squash etc. Fight sports.

Lactate blood concentration is medium and ranges from 2 to 4 mmol/l.

By working out in the yellow zone you train:

• Carbohydrates metabolism: increasing the body glycogen reserves

• Ability to perform activities with a high blood lactate

• Maximum oxygen consumption: increasing VO2max

• Anaerobic threshold heart rate: shifting to a higher HR values

• Finish spurts, climbs, accelerations etc

• Speed endurance and repeated short sprint capacity

• Strength

Safe yellow zone workouts requires a foundation of a large amount of the green zone completed work.

High intensity explosive workouts: sprints, jumps, short interval training, heavy lifting etc.

Lactate blood concentration is high and ranges from 4 mmol/l and above.

Red zone workouts allows you to:

• Increase the body ATP and phosphocreatine reserves and its regeneration speed

• Improve the starting speed and acceleration

• Train and gain explosive power

Attention: Lactate accumulation above 6 mmol/l (acidosis) may cause muscle cells walls damage, aerobic endurance impairment, fat burn blockage, overload; it reduces coordination and increases the injury risks.