The Zones and their corresponding colours:
Zone Table
| Colour | Benefit |
| Red Zone | Red Line - For performance and athletes. High interval zone. Also known as injury zone. |
| Orange Zone | Threshold Zone – Improved VO2 threshold and higher lactate tolerance ability. |
| Yellow Zone | Aerobic Zone or the Transition Zone – Shifting ratio of fuel Benefits: improved functional capacity, increases number and size of blood vessels, respiratory rate, max pulmonary ventilation, pulmonary diffusion, increase in difference in arterial – oxygen, increase in size and strength of heart. |
| Green Zone | The Temperate Zone or Recovery Zone. Benefits: healthy heart, fat mobilisation by moving fat from cell, fat to muscle, increase of mitochondria, increase of fat release from fat cell. |
| Blue Zone | Known as the Healthy Heart Zone - Easiest and most comfortable zone. Benefits: lowered blood pressure, lowered cholesterol, decreased risk of degenerative diseases. |