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Harnessing the Power of MyZone at Kingdom FIT

At Kingdom FIT, we strive to provide our clients with the tools and support they need to achieve their fitness goals effectively and efficiently. One of the key technologies we employ is MyZone, a state-of-the-art fitness tracking system that measures effort through heart rate monitoring, providing a comprehensive picture of your workout’s effectiveness. Unlike traditional fitness trackers that focus on metrics like steps taken or distance covered, MyZone zeroes in on the effort, using Myzone Effort Points (MEPs) to give a true reflection of your workout intensity.

Understanding MyZone and Its Benefits

What is MyZone?

MyZone is a wearable fitness tracker that records your heart rate, calories burned, and the time you spend exercising. The real innovation, however, lies in its ability to convert this data into Myzone Effort Points (MEPs). These points are calculated based on the duration and intensity of your physical activity, providing a more accurate measure of workout effectiveness by focusing on effort rather than general fitness metrics. This allows clients to tailor their workouts more precisely to their fitness levels and goals.

The Five Zones of MyZone

MyZone breaks down heart rate monitoring into five distinct zones, each representing a different level of intensity. Understanding these zones is crucial for maximizing your workouts and achieving your fitness goals. Each zone is color-coded for easy recognition:

  1. Zone 1 (Gray): 50-59% of Maximum Heart Rate (MHR)

  2. Zone 2 (Blue): 60-69% of MHR

  3. Zone 3 (Green): 70-79% of MHR

  4. Zone 4 (Yellow): 80-89% of MHR

  5. Zone 5 (Red): 90%+ of MHR

Zone 1: Gray (50-59% MHR)

This moderate-intensity zone is perfect for those just beginning their fitness journey. Working out in the Gray zone helps build an aerobic base, which is essential for improving overall cardiovascular health. In this zone, your body efficiently uses oxygen to fuel exercise, enhancing the strength of your heart and lungs and expanding your capillary network.

Benefits of Zone 1:

  • Builds aerobic base

  • Strengthens heart and lungs

  • Enhances fat metabolism

  • Suitable for active recovery

Zone 2: Blue (60-69% MHR)

Similar to the Gray zone, the Blue zone is also a moderate-intensity level but slightly more challenging. It continues to build aerobic capacity while burning fat calories efficiently. This zone is excellent for longer duration workouts and active recovery sessions for more advanced exercisers.

Benefits of Zone 2:

  • Improves aerobic capacity

  • Enhances fat burning

  • Suitable for longer workouts and active recovery

Zones 1 & 2: Combining Gray and Blue Zones

For beginners, incorporating workouts in both the Gray and Blue zones is an effective way to build a solid fitness foundation. These zones are also valuable for advanced exercisers during active recovery days between high-intensity sessions.

Combining Zone 1 and 2 Benefits:

  • Aerobic base development

  • Fat metabolism improvement

  • Effective active recovery

Zone 3: Green (70-79% MHR)

Entering the Green zone signifies a moderate to vigorous intensity level, where you start to push your aerobic capacity further. This zone is crucial for elevating the anaerobic threshold, which is the point where your body starts to supplement aerobic metabolism with anaerobic metabolism, leading to increased lactate production and metabolic acidosis. Training in this zone improves your ability to sustain higher intensities without fatigue.

Benefits of Zone 3:

  • Increases aerobic capacity

  • Elevates anaerobic threshold

  • Suitable for tempo and interval training

Tempo Training in the Green Zone

Tempo training involves alternating between higher intensity efforts (Yellow or Red zones) and moderate intensity recovery (Green zone). This method helps enhance endurance and performance.

Tempo Training Example:

  • 3-5 minutes of high-intensity work (Yellow/Red zones)

  • 3-5 minutes of moderate intensity recovery (Green zone)

Interval Training in the Green Zone

Interval training in the Green zone involves shorter bursts of high-intensity work followed by recovery periods. This training style boosts cardiovascular fitness and endurance.

Interval Training Example:

  • 15-120 seconds of high-intensity work (Yellow/Red zones)

  • 15-120 seconds of moderate intensity recovery (Green zone)

Zones 4 & 5: Yellow (80-89% MHR) and Red (90%+ MHR)

The Yellow and Red zones represent high-intensity training levels, pushing your cardiovascular and muscular systems to their limits. These zones are ideal for advanced exercisers looking to challenge their fitness levels and burn a significant number of calories.

Benefits of Zones 4 & 5:

  • Major calorie burning

  • Increases maximal oxygen uptake

  • Enhances endurance and performance

  • Suitable for high-intensity interval training (HIIT)

Training in the Yellow Zone

The Yellow zone is a vigorous intensity level where you can sustain effort for shorter durations. It’s excellent for challenging your fitness and burning calories both during and after your workout.

Yellow Zone Training Example:

  • Hold the Yellow zone for 10 minutes or more

  • Alternate with Green zone recovery periods

Training in the Red Zone

The Red zone is the highest intensity level, where you’re working at 90% or more of your maximum heart rate. This zone is reserved for short bursts of maximal effort and is highly effective for improving fitness and burning calories.

Red Zone Training Example:

  • Short intervals of maximal effort (e.g., 60 seconds in Red zone)

  • Recovery periods in Green or Blue zones

Integrating MyZone into Your Fitness Routine at Kingdom FIT

At Kingdom FIT, we incorporate MyZone technology into our training programs to ensure our clients get the most out of their workouts. By understanding and utilizing the different MyZone zones, we can tailor workouts to individual fitness levels and goals, ensuring each client progresses effectively and safely.

Customized Training Plans Our trainers create customized training plans that incorporate the various MyZone zones, ensuring a balanced approach to fitness. Whether you’re a beginner looking to build an aerobic base or an advanced athlete aiming to improve performance, we have the tools and expertise to help you succeed.

Group Classes with MyZone We integrate MyZone technology into our group classes, allowing participants to see their effort in real-time. This not only enhances motivation but also fosters a sense of community as participants can encourage each other to push their limits.

Personal Training with MyZone Our personal trainers use MyZone data to create personalized workout plans and track progress. This data-driven approach ensures that clients are working at the appropriate intensity levels to achieve their fitness goals.

Motivation and Accountability MyZone’s social features allow clients to connect with friends and family, share workouts, and compete in challenges. This adds an element of fun and accountability, helping clients stay motivated and engaged in their fitness journey.

The Long-term Benefits of MyZone Training

Training with MyZone offers numerous long-term benefits, including improved cardiovascular health, increased endurance, and enhanced fat metabolism. By consistently monitoring and adjusting your workout intensity, you can ensure you’re always making progress toward your fitness goals.

Cardiovascular Health Regularly working out in the various MyZone zones improves heart and lung function, reducing the risk of cardiovascular diseases.

Endurance and Performance Training in the higher intensity Yellow and Red zones boosts maximal oxygen uptake and enhances your ability to sustain high-intensity efforts, improving overall performance.

Fat Metabolism Consistent training in the Gray and Blue zones enhances your body’s ability to use fat as a fuel source, contributing to better weight management and overall health.


MyZone is a powerful tool that can transform the way you approach fitness. By focusing on effort and providing real-time feedback, MyZone helps you understand and optimize your workouts for maximum effectiveness. At Kingdom FIT, we leverage MyZone technology to create personalized training plans, foster a supportive community, and help our clients achieve their fitness goals.

Whether you’re a beginner looking to build a solid fitness foundation or an advanced athlete aiming to push your limits, MyZone provides the insights and motivation you need to succeed. Embrace the power of MyZone at Kingdom FIT and take your fitness journey to the next level.

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