On Cardiorespiratory Training

There are 3 stages. And there are 3 zones within those stages. Zone 1 (65%-75%), Zone 2 (76%-85%) and Zone 3 (86%-95%)

The first stage is designed to improve cardiorespiratory training. It is commonly associated with walking and jogging with a target heart rate between 65% and 75% of your HRmax or Heart Rate maximum. To calculate your HRmax-- 220-age= HRmax. So my HRmax would be 220-30= 190. If I was training in zone 1, my baseline would be 124 (65% of 190 HRmax) and my max would be 143 (75% of 190 HRmax).

Stage 2 will prepare your for interval training. It is commonly associated with group classes or spinning classes. You would be alternating between Zone 1 (65%-75%) and Zone 2 (76%-85% of HRmax). For instance you would do a warm up then gradually increase your heartrate to Zone 2 for 1 minute then back down to Zone 1 for 3 minutes and so forth.

Stage 3 is an advanced form of cardiorespiratory training.  Zone 3 (86%-95% HRmax).And should only be progressed through when the first two stages have been completed successfully. 5-10 minute warm up then progress to Zone 3 gradually for 2 minutes then hold in zone 3 for 1 minute. Then back down to Zone 2 for 1 minute and then back to Zone 3 for 1 minute. 

I am currently training in Stage 2. The advantage of Stage 2 training is that you get the maximal amount of workout in the shortest amount of time possible. It also helps if you are looking to transform body weight because it gets your metabolism soaring.