Training
June 22, 2025
Train Smart with Your Heart Rate: Your Route to Results
What is Heart Rate Controlled Training Actually?
Your heart rate is the number of beats per minute your heart beats. The more strenuous the exercise, the more oxygen your muscles need, and therefore the faster your heart has to work. This is easily measured with a sports watch or heart rate monitor.
But did you know that your heart rate zones are unique? They depend on your fitness level, gender, age, and even the sport you practice. For example, while running (sports performed while standing), your heart rate is always higher than while cycling (sports performed while sitting), because the muscle load and oxygen demand are different.
That's why at BeastMode-On, we measure your heart rate zones with a VIAD test. This way, you get zones that truly suit your body and your sport – not a standard formula, but a customized approach.
What are Heart Rate Zones and Why are they Important?
Heart rate zones indicate the intensity of your training. They range from very light (zone 1) to maximum (zone 6).
Each zone has a different training stimulus:
• Zone 0 (Recovery): Very easy activity for recovery - increased blood flow to muscles
• Zone 1-2 (Low): Aerobic endurance, comfortable pace - fat burning as the primary fuel
• Zone 3-4 (Medium): Intense endurance, accelerated breathing - efficient energy systems
• Zone 5-6 (High): Anaerobic peak power - pushing the limits of speed and power
Why this classification is important: Your body continues to learn through varied and targeted training stimuli.
Each zone trains slightly differently. If you always train "just something," your body becomes accustomed and growth levels off. By consciously training in a specific zone, you achieve targeted results.
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Why Varying Intensity is Essential
Why Heart Rate Zones Are Essential.
If you always train at the same pace, you'll hit a plateau. Your body gets used to repetition and stops adapting—less results, less enjoyment, less motivation.
BeastMode-On works with heart rate zones and conscious variation:
By alternating between low, moderate, and high exertion, your body remains continuously stimulated.
Benefits:
✅ Permanent adaptation and improvement
✅ Prevents overuse and injuries
✅ Fun, varied workouts
✅ Sustainable progression without relapse
The Power of Low Zones (0, 1, 2)
In these zones, your body runs on fat burning—the most efficient fuel. It feels comfortable, your heart rate stays low, and you can keep going for hours.
Many beginners unknowingly overexert themselves and can't maintain these low zones. With our guidance, they'll learn to slow down and work towards a strong, efficient body without exhaustion.
Women and Men: No One-Size-Fits-All
At BeastMode-On, we don't believe in one-size-fits-all solutions. A woman's body works differently than a man's, which affects both training and recovery.
Women:
• Good fat burning, more difficulty with high intensity and strength
• Physical fluctuations during the menstrual cycle and hormonal changes
• Varying nutrient and rest needs
Our approach for women:
Considering cycle phase, recovery capacity, nutritional needs, and hormonal impact.
Men:
• Preference for carbohydrate burning, difficulty with low intensity
• Strongly affected by stress (reduces training and recovery capacity)
• Faster response to strength-based training
Result: Personalized training plans that truly work for your body, rhythm, and goals.
Training by Heart Rate: Your Benefits at a Glance
• You train with a focused approach and the right intensity
• You prevent injuries and overtraining
• You improve fat burning and fitness
• You sustainably achieve your fitness goals
• You maintain enjoyment and energy in every workout
At BeastMode-On, we always start with a personal intake and a VIAD heart rate test. You'll then receive an HRV-driven training plan tailored to your level, rhythm, and goals, and aligned with your cycle or recovery schedule.
Schedule your free intake or send us a DM. Turn on your BeastMode and train smarter, not harder.
Discover what BeastMode-On can do for you.
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