Heart Rate Zone Training

If you want to train efficiently, you need to know about Heart Rate Zone Training.

Heart Rate Zone Training is a method of exercise that involves monitoring your heart rate during physical activity and adjusting your effort to stay within specific heart rate zones.

You can read the full article here, but the chart below summarizes how fitness benefits differ across HR zones.

Implementing Heart Rate Zone Training into your fitness routine is simple.

Step 1: Calculate Your Max HR with this formula: 220 - Your Age = Your Max HR

Step 2: Choose a Target Zone based on the benefits you want. Zone 2 is best for building aerobic capacity, while zone 4 & 5 are best for improving output during intense rallies or singles play. 

Step 3: Monitor your HR with a wearable fitness tracker. The goal is to not exceed your target zone.

Bonus: Adjust your Target Zone daily based on how you’re feeling. Exhausted? Don’t exceed Zone 2. Feeling great? Push it to Zone 4 or 5. 

But here’s the best part…

The AIM7 app will give you a specific Target Zone each day based on your health data.

Designed by elite sports scientists, AIM7 takes the guesswork out of Heart Rate Zone Training, allowing you to work smarter, not harder. And it’s free to download!

Elite Performer Secret: The After Action Review

In the latest episode of The Blueprint, Dr. Alex Auerbach, former Senior Director of Wellness for the Toronto Raptors, reveals how the world's top performers analyze their games to accelerate improvement.

Drawing from the Blue Angels' renowned debrief process, Dr. Auerbach shares a simple yet powerful framework that transforms how players review their matches. His three-question approach helps players at every level extract maximum value from each game.

Learn:

• Why traditional "what went wrong" analysis sabotages improvement

• How to review matches without falling into self-criticism

• The exact questions elite performers ask after every game

• A powerful technique that uncovers hidden learning opportunities

• Why judgment-free analysis leads to faster improvement

Prepare for Tournament Season Like the Pros!

Pickleball tournament season can be grueling. Players often face fatigue, poor performance, and injury risk. 

But it doesn't have to be this way. 

With the right strategy, you can maintain peak performance throughout the season. This guide will show you how to prepare, train, and recover effectively. You'll learn the necessary skills to achieve your performance potential while staying healthy.