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ARE YOU IN THE ZONE?

EXPERIENCE Z4 TRAINING YOURSELF WITH A FREE TRIAL!

VIEW THE ZONE4 CLASS SCHEDULE

Z4 IS HEARTRATE TRAINING AT IT’S BEST

 
Z4 is the ultimate workout combining intervals of cardio and functional training movements in a fun and motivating group setting, designed to help you burn 500-1000 calories in one session!

By monitoring your heart rate during your session, you’re guaranteed to reach new levels of fitness. The ultimate goal is to produce an incredible post-exercise "afterburn effect" meaning extra fat and calories burned for up to 36 hours following your workout.

EXPERIENCE THE AFTERBURN EFFECT

 

Try Z4 HEART RATE TRAINING

Reach new levels of fitness by trying Zone 4 training, also known as Z4 training. Throughout your workout, you will do a combination of cardio intervals and other functional training movements that will help you burn 500-1000 calories each session. As you workout, your heart rate will be monitored to ensure that you are not working too hard or too slow, maximizing your gym efforts.  With Z4 training, the goal is to create a post-workout, afterburn effect. When this happens, fat and calories continue to burn for up to 36 hours after your workout.

WHO IS Z4 DESIGNED FOR?

Z4 is a program for all fitness levels. Whether you’re at the very beginning of your fitness journey or in the home stretch, Z4 sessions provide the right intensity to take your fitness to the next level. Because your workout is guided by your heart rate, your session will be tailored to your individual fitness level. And you have the support and attention of a trainer to help you reach your goals.

THE SCIENCE BEHIND Z4

Excess Post-Exercise Oxygen Consumption (EPOC) provides the magic to this workout. You’ll perform multiple intervals designed to get your heart rate to Zone 4 (Z4). That's 80-90% of your maximum heartrate for 12-20 minutes during the session. This allows you to burn extra calories for up to 24-36 hours afterwards, called the "afterburn".

WHAT RESULTS CAN I EXPECT?

The Z4 workout is designed to increase muscular definition, endurance, strength and weight loss.

• You'll burn 500-1000 calories in one health club workout, making this the fastest way to lose weight and tone up.

• If strength and power are your goals, you'll see visible improvements in just a couple of months.

WHAT IS Z4 TRAINING?

THIS 50-MINUTE WORKOUT IS MADE UP OF A VARIETY OF CARDIO AND STRENGTH TRAINING:

You’ll experience passionate fitness coaches, energetic music, and an overall high-energy gym workout environment.

You’ll have a blast while achieving your ultimate fitness goals.

Designed to fit into your schedule, morning and evening drop-ins are available every 15 minutes at our many health clubs around Maryland, and Virginia.


Hop into the gym workout whenever you’re ready!

 

EXPERIENCE Z4 TRAINING YOURSELF WITH A FREE TRIAL!

What Our Clients Say

I've been a member less than a month, but I've been very impressed with the trainers and staff. It's a very nice facility and I'm already seeing results from my Zone 4 class.

Jim A.

I love this Gym!  Aside from all of the fun classes & activities, the overall environment invites like minded individuals that are simply trying to get a little more fit than yesterday. Some people think the gym is intimidating but they have a Zone 4 Class that ensures the individual is hitting each station and sure to kick your butt!

Annissia P.

Great gym. Comfortable environment. I love how energizing the whole place is! I am excited to get up in the morning to go to the gym! Staff and facilities are all great! I just started my trial run of the Zone 4 training which is honestly one of the best workouts I have ever had!

Hayley W.

Zone 4 is amazing and changes every day and the support that I get from Nicole is exceptional. She gets to know her clients on a personal level and it's not just a job, it's a passion for her and it shows. The little things that she does for us speak volumes as to how much she values us as customers!

Melissa J.

I highly recommend the Z4 program for anyone who loves the gym and would like a little extra motivation. It definitely keeps me coming back!

Britny D.

I've been going to Zone4 classes with Coach Tom since February, and I enjoy how all of the workouts are structured to give your body minimal rest periods and maximum exertion - it's a great workout mixing strength training and cardio, and I'm excited we now have a dedicated space for this small group training.

David O.

Get Started with ZONE 4 OR Z4 Heart Rate Training Today!

To get started on your goals and for more information about our Zone 4 heart rate training, contact one of our Onelife Fitness gym locations in Virginia and Maryland by filling out the contact form above. To find a Onelife Fitness gym near you, search for "gym near me" on your mobile device. One of our staff members would be happy to guide you through the process of getting started with a Z4 heart rate training gym session today!