zone 4 (80% – 90% of maximum heart rate) –
anaerobic zone

  here speed and effort are high to slightly uncomfortable.
in this zone, the anaerobic threshold shifts upwards, power and speed are increased.

zone 4 combines cardio and strength training to bring your heart rate into zone 4, where fat burning is particularly stimulated. burn a number of calories per course and achieve the afterburn effect, which ensures that you continue to burn fat even after training.