Deep Dive
Zone Analysis
Training Zones
ZONE 1
Recovery
100 - 124
ZONE 2
Fat Oxidation
BEST FUEL MIX
125 - 144
ZONE 3
Aerobic / Tempo
145 - 157
ZONE 4
Threshold (VT2)
158 - 170
ZONE 5
VO2max / Peak
171 - 185 bpm
Calibration Insight
Wearable Estimate:138 bpm
Cortex Lab Precision:144 bpm
Your Apple Watch underestimates your Zone 2 by 6 bpm. Sync now to correct your training load.
Fuel Efficiency Breakdown
Fuel Efficiency (ZONE 3)
55%
Fatty Acids55%
Carbohydrates45%
Fuel Efficiency (ZONE 2)
72%
Fatty Acids72%
Carbohydrates28%
Fuel Efficiency (ZONE 1)
85%
Fatty Acids85%
Carbohydrates15%
Für dich empfohlen
Basierend auf deinem VO2max von 47.0
VO2max Ceiling
Norwegian 4x4 Intervals
45 min
Zone 5
Trainiere wie Real Madrid
Integrated into pre-season endurance protocol
4 minutes at 90-95% max HR, followed by 3 minutes active recovery (Zone 1/2). Repeat 4 times.
Increases stroke volume and maximal oxygen uptake efficiently.
Erwartete Verbesserung: +2-4 ml/kg/min over 12 weeks
Aerobic Base
Polarized Zone 2 Foundation
60-90 min
Zone 2
Trainiere wie FC Barcelona
Core of their periodized training model
60-90 minutes steady-state training at 60-70% max HR. Focus on nasal breathing.
Builds mitochondrial density and fat oxidation capacity.
Erwartete Verbesserung: +1-2 ml/kg/min over 8 weeks
Lactate Clearance
Threshold Sweet Spot
60 min
Zone 3-4
Trainiere wie Bayern Munich
Performance protocol for matchday readiness
Alternating 2 mins slightly above VT2 and 2 mins slightly below VT2.
Improves your body's ability to buffer and clear lactate at high intensities.
Erwartete Verbesserung: +1-3 ml/kg/min over 10 weeks