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HR Zones — Z1 Recovery (95–114) · Z2 Endurance (114–133) · Z3 Tempo (133–152) · Z4 Threshold (152–171) · Z5 VO2 Max (171–190)
Selected Range
Performance Insights
HR Zone Breakdown
Shows how your workout time is distributed across heart rate training zones. Each zone targets different physiological adaptations.
Why it matters for mountain hunting: Backcountry hunting demands a strong aerobic base. Most of your training time should fall in Z1–Z3. If you're spending too much time in Z4–Z5, you may be overtraining intensity and under-building endurance.
Click a zone row below to toggle its band on the chart.
Research: TrainingPeaks: Zone 2 Training · Tønnessen et al., 2019
Recovery Analysis
Measures how quickly your heart rate drops after reaching peak effort. Faster recovery = better cardiovascular fitness and autonomic nervous system health.
Why it matters for mountain hunting: In the mountains you're constantly hitting steep climbs then stopping to glass or catch your breath. Fast HR recovery means you're ready for the next push sooner — critical when an animal is moving and you need to close distance.
A 60-second drop of 20+ bpm is good. 30+ bpm is excellent. Click a row in the table to highlight that peak on the chart.
Research: Cole et al., 1999 (NEJM) · Daanen et al., 2012
Peak Intervals
Identifies the hardest 1-minute and 5-minute stretches of your workout based on highest average heart rate. These represent your peak cardiovascular output.
Why it matters for mountain hunting: The 1-minute peak simulates a steep scramble or sprint to a ridge. The 5-minute peak simulates a sustained steep climb with a heavy pack. Tracking these over time shows whether your peak capacity is improving.
Click a peak interval to highlight that time range on the chart.
Research: Helgerud et al., 2007 · Bacon et al., 2013
Cardiac Drift
Cardiac drift is the gradual rise in heart rate during sustained exercise, even at constant effort. It's caused by dehydration, rising core temperature, and reduced stroke volume.
Why it matters for mountain hunting: Lower drift means your cardiovascular system handles long, sustained efforts more efficiently — critical for all-day mountain days where you may cover 10+ miles at elevation.
A drift under 5% is excellent. 5–10% is normal. Over 10% suggests your aerobic base needs work. Click the drift card to see the first/second half split on the chart.
Research: Coyle & González-Alonso, 2001 · Wingo et al., 2021
Longest Sustained Effort
The longest continuous stretch where your heart rate stayed in the aerobic zones (Z2 Endurance + Z3 Tempo, 114–152 bpm) without dropping below or spiking above.
Why it matters for mountain hunting: This directly measures your ability to grind uphill at a steady pace without blowing up. Longer sustained efforts = more miles before you gas out on a steep ridge.
For mountain hunting, aim to build this toward 30–60+ minutes of continuous aerobic work. Click to highlight this effort on the chart.
Research: TrainingPeaks: Zone 2 Training · Tønnessen et al., 2019
TRIMP Score
Training Impulse (TRIMP) is a single number that captures total training load by weighting time spent at each HR zone. Higher zones contribute exponentially more load per minute.
Why it matters for mountain hunting: TRIMP lets you compare workouts objectively — a long easy hike vs. a short intense climb. Track this over weeks to make sure your training load is progressively building toward hunting season.
Zone weights: Z1 = 1x, Z2 = 2x, Z3 = 3x, Z4 = 4x, Z5 = 5x. A score of 100–200 is moderate, 200+ is a hard session.
Research: Wallace et al., 2014 · Firstbeat: What is TRIMP?