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GioFitness Workouts: Anaerobic Training Zone 4-5

On November 9, 2012, in Training, by Kelly Lazarus

GioFitness:Feel stronger, faster and in better shape with Anaerobic Workouts

Anaerobic and max training workouts (Zone 4 and 5)

With Anaerobic Workouts, your heart rate will reach Zone 5 (90-100% of maxHR) and your perceived level of exertion will be very high. This intense workout will be more taxing on your body and energy levels. Usually, this workout will include sprint intervals or climbing a steep hill during spin class to push you to Zones 4 and 5. Typically your workouts at this effort level will be 15 to 30 minutes.

Anaerobic workouts are the kind of exercise you love to hate! Athletes train at this level for maximum performance and power. This workout can help you become stronger, faster and in better shape.

Today’s workouts will be based on interval training using the TABATA protocol.

You will need a Spinning Bike/indoor cycle or space outdoors to run sprints. Use a timer that allows multiple varied intervals or consider the timer called a Gym Boss. You’ll also need your Digifit iCardio app (iOS, Android) and a heart belt.

Tabata Protocol
Created by Izumi Tabata, the Tabata Protocol is simply the best super-anaerobic cardio workout every discovered.

Workout Overview (Spinning or Run)
Using a Spinning bike, I recommend sprinting uphill with heavy resistance with a cadence between 75-85 RPMs, which is like riding a bike uphill. Then, slow down with little resistance. Repeat this interval eight times before cooling down.

If you are running outside, sprint as fast as you humanly can to reach Zone 5, then stop completely during the 20 second rest. Repeat this interval eight times before cooling down.

Zone Description Heart Rate Minutes



Heart Rate


Zone 1

Warm Up



Zone 5*

VO2 Max (Max Effort)


20 sec

Zone 2*

Fitness (Fat Burning)


10 sec

Zone 1

Cool Down



*Repeat Zone 5 followed by Zone 2 interval 8 times.

Conclusion: Whew, you are DONE! Not only have you done the best workout for strengthening your heart, specially your lower left ventricle, studies have shown, this type of interval, specially burns more belly fat than any other type of workout for men and lower body fat in women.
You will burn more overall calories than other workouts; you will build strength and muscle in your body. Just look at an Olympic sprinter. You body is forced to release more beneficial hormones as well.

We will also experience the EPOC effect. Exercise Post Oxygen Consumption:

Excess post-exercise oxygen consumption (EPOC, informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit.” In historical context the term “oxygen debt” was popularized to explain or perhaps attempt to quantify anaerobic energy expenditure, particularly as regards lactic acid/lactate metabolism; in fact, the term “oxygen debt” is still widely used to this day. However, direct and indirect calorimeter experiments have definitively disproven any association of lactate metabolism as causal to an elevated oxygen uptake.

The EPOC effect is greatest soon after the exercise is completed and decays to a lower level over time. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% three hours after exercise, and 4% after 16 hours. Another study, specifically designed to test whether the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effects existed up to the 38 hour post-exercise measurement.

Do these workouts, no more than 2-3 times a week. Just be prepared to buy more clothes!

Giovanni Masi is a certified Spnning® instructor with over 22 years of experience. As a Digifit ambassador and resident Spinning Instructor and Trainer, Giovanni wants to hear from you. Follow Giovanni on Twitter: GioFitness or email: giofitness @digifit.com.

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