Prime Zone Training

Five Heart Rate Zones
Your coach will guide you through the 5 different heart rate zones: Recover, Endurance, Aerobic, Prime’, and max, telling you when to push harder and when to pull back for recovery.

Heart Rate Zone 1

50-60% of HRmax. : Recovery (Grey)

Heart Rate Zone 3

70-80% of HRmax. : Aerobic (Green)

Heart Rate Zone 2

60-70% of HRmax. : Endurance (Blue)

Heart Rate Zone 4

80-90% of HRmax. : Prime’ (Orange)

Heart Rate Zone 5

90-100% of HRmax. : Max (Red)

Depending on the class, the goal is to spend 10-25 minutes with your heart rate elevated in ‘The Prime’ Zone’. This Prime’ zone is going to burn more fat, scorch off calories, boost your metabolism, and keep you burning calories long after the session is done.

*100% individualized results, directly from the heart:

Real time feedback: in facility monitors communicate with your heart rate straps and display your live heart rate, average heart rate, and calories burned on our monitors.

24/7 access to your results, after each workout you will be emailed a session summary report, allowing you to track your performance and crush new goals.

Class  Types

Goal : Training in the class will improve your general endurance: your body will get better at oxidizing – burning – fat and your muscular fitness will increase along with your capillary density.

Key Characteristics:

i. HR in the Blue to Green Zone, with a goal of Prime’ zone for 10-12 minutes.

ii. Longer times and distances on the cardio machines.

iii. Strength: higher reps with lighter weights will be the emphasis, as well as slower more controlled tempos.

Strength: Exercises intended to develop strength & power

Blue Zone (35%)
Green Zone (55%)
Prime’ Zone (10%)

Availability: Tues/Wed/Thu: 4:30-5:45

Goal of Green Zone: This is the zone in which that pesky lactic acid starts building up in your bloodstream; therefore training in this zone allows your body to increase its efficiency of clearing, and dealing with lactic acid.

Goal of Orange (Prime’) Zone: improve your speed endurance. Training in this zone will optimize your body to utilize carbohydrates for energy and train your body to withstand higher levels of lactic acid in your blood for longer.

Key Characteristics:

i. HR should fluctuate between the green zone and orange zone. With a goal of Prime’ zone for 15-20 minutes.

ii. Harder intervals will be followed by lighter intervals to ensure flipping between your Aerobic and Anaerobic energy systems. This flipping back and forth will shift your lactic threshold right, to a higher heart rate. Producing lactic acid at higher heart rate is very beneficial as you are able to stay in your aerobic system for longer.

Strength: Exercises intended to develop strength & power

Green Zone (50%)
Prime’ Zone (45%)
Red Zone (5%)
Availability: Tues/Wed/Thu: 4:30-5:45

High Intensity Interval Training

Goal of Red Zone: increase lactic energy production and anaerobic endurance.

Key Characteristics:

i. HR should fluctuate between the green zone, orange zone, and red zone. With a goal of Prime’ zone for 16-21 minutes, and red zone for 5-10 minutes.

ii. Green Zone (50%) / Prime’ Zone (35%) / Red zone (15%).

iii. Cardio and Strength Exercises intended for power and power endurance.

Strength: Exercises intended to develop strength & power

Green Zone (40%)
Prime’ Zone (40%)
Red Zone (20%)
Availability: Tues/Wed/Thu: 4:30-5:45

Memberships 

Prices Plus GST

10 Card Punch

$200

4 classes/month
$75

8 classes/month
$120

Add-on to ASC membership
$30