Heart Rate Zone Training is a method of organizing workouts based on specific heart rate zones. It involves targeting different heart rate zones during exercise to achieve specific training objectives.
Zone training typically involves dividing the heart rate range into several zones, with each zone representing a different level of intensity. For example, Zone 1 might represent a low-intensity warm-up, while Zone 5 represents a high-intensity sprint. The specific heart rate ranges for each zone may vary depending on the individual’s fitness level and training goals.
| Zone 1 (recovery/easy) |
50%-60% HR max | This is the easiest zone, representing 50-60% of your maximum heart rate. It is typically used for warm-up and cool-down exercises. |
| Zone 2
(aerobic/base) |
60%70% HR max | This zone is a little more intense than Zone 1 and represents 60-70% of your maximum heart rate. It is often used for low-intensity endurance training. |
| Zone 3 (tempo) |
70%-80% HR max | This is a moderate zone that represents 70-80% of your maximum heart rate. It is used for aerobic training to improve cardiovascular fitness and endurance. |
| Zone 4
(lactate threshold) |
80%-90%% HR max | This is a high-intensity zone that represents 80-90% of your maximum heart rate. It is used for anaerobic training to improve lactate threshold and speed. |
| Zone 5
(anaerobic) |
90% HR max and above | This is the highest intensity zone, representing 90-100% of your maximum heart rate. It is used for maximal effort and sprint training. |
Calculate Maximum Heart Rate (Approx)
Tanaka Method: MHR = 208 – 0.7 x your age