Inspired Gym Level 1 Course — inspiredgym.club
Fill in your age and calculate your personal heart rate zones.
My age: Estimated MHR (220 − age): bpm
| Zone | % MHR | My Range (bpm) | How It Feels | Primary Use |
|---|---|---|---|---|
| Zone 1 | 50–60% | Very easy, can sing | Warm-up, cool-down, rest days | |
| Zone 2 | 60–70% | Easy, full conversation | Aerobic base, fat burning | |
| Zone 3 | 70–80% | Moderate, short sentences | Aerobic capacity, tempo | |
| Zone 4 | 80–90% | Hard, barely speaking | Lactate threshold, intervals | |
| Zone 5 | 90–100% | Maximum, cannot speak | VO2 Max, sprint intervals |
Formula: Zone bpm = MHR × Zone% e.g. Zone 2 lower = MHR × 0.60 Zone 2 upper = MHR × 0.70
Complete the session log after each cardio session. Target zones are guidelines — listen to your body.
| Session | Date | Equipment Used | Duration | Avg HR / Zone | Notes / Effort |
|---|---|---|---|---|---|
| W1 Cardio 1 | 20 mins Zone 2 | ||||
| W1 Cardio 2 | 20 mins Zone 2 | ||||
| W2 Cardio 1 | 22 mins Zone 2 | ||||
| W2 Cardio 2 | 22 mins Zone 2 |
| Session | Date | Equipment | Duration / Target | Avg HR | Notes |
|---|---|---|---|---|---|
| W3 Cardio 1 | 25 mins Zone 2 | ||||
| W3 Cardio 2 | 25 mins Zone 2–3 | ||||
| W4 Cardio 1 | 28 mins Zone 2 | ||||
| W4 Cardio 2 | 28 mins Zone 2–3 |
| Session | Date | Equipment | Duration / Target | Avg HR | Notes |
|---|---|---|---|---|---|
| W5 LISS | 30 mins Zone 2 | ||||
| W5 HIIT | 8×(30s hard / 90s easy) | ||||
| W6 LISS | 32 mins Zone 2 | ||||
| W6 HIIT | 10×(30s hard / 90s easy) |
| Session | Date | Equipment | Duration / Target | Avg HR | Notes |
|---|---|---|---|---|---|
| W7 LISS | 35 mins Zone 2 | ||||
| W7 HIIT | 12×(30s hard / 60s easy) | ||||
| W8 LISS | 35 mins Zone 2–3 | ||||
| W8 HIIT | 2×(5 mins Zone 4 / 3 mins easy) |
| LISS | HIIT | |
|---|---|---|
| Intensity | 60–70% MHR, Zone 2 | 85–95% MHR, Zone 4–5 |
| Duration | 30–90 minutes | 15–30 minutes total |
| Primary energy system | Oxidative (aerobic) | Glycolytic + Oxidative |
| Best for | Aerobic base, fat oxidation, recovery | VO2 Max, lactate threshold, time efficiency |
| Recovery needed | Low — can do most days | High — max 2–3x per week |
| Beginner recommendation | Start here for 4–6 weeks | Introduce after aerobic base is built |
| EPOC (afterburn) | Minimal | Significant — elevated calorie burn for hours after |
Make notes on what you have practised and what to focus on next time:
| Equipment | Technique Points I Need to Focus On | Comfortable Zone 2 Setting |
|---|---|---|
| Rowing Erg | ||
| Ski Erg | ||
| Bike Erg | ||
| Treadmill | ||
| StairMaster |
Week 1 resting heart rate:
Week 8 resting heart rate:
Measure first thing in the morning before getting up
My Zone 2 pace has improved from:
To:
What I noticed about how my body responded to cardio training over 8 weeks: