Some atheletes use from 3 to 5 heart rate zones for training purposes. Sometimes the zones are calculated as a simple percentage of your maximum heart rate but a better approach is to also consider your resting heart rate. The zones reflect different physiological states during exercise and proper training in the various zones can enhance your fitness.

Recovery zone - 60% to 70%

Train in this zone to develop basic endurance and aerobic capacity and during a recovery portion of interval training.

The Aerobic Zone - 70% to 80%

Train in this zone to develop your cardiovascular system, or the ability of your body to transport oxygen to your muscles.

The Anaerobic Zone - 80% to 90%

Train in this zone to develop your lactic acid system. In this zone you are using up the glycogen stored in your muscles, which produces lactic acid. Using the correct training you can increase your ability to deal with lactic acid for a longer period of time or even push your threshold higher.

The Red Line Zone - 90% to 100%

Train in this zone for short periods, such as during interval training. It is really only for use by very fit atheletes. It helps you to develop speed.

Caluculating a Zone Value

Use the above percentages for a particular zone to determine how far between your resting HR and Max HR you should go to be in that zone. In my case my resting HR is 45 and Max HR is 180. So the difference between the two is 180-45= 135. I get these for the different percentages:

60% Zone 0.6 x 135 + 45 = 126
70% Zone 0.7 x 135 + 45 = 140
80% Zone 0.8 x 135 + 45 = 153
90% Zone 0.9 x 135 + 45 = 166
100% Zone , just your Max HR

So with these numbers I can define the zones FOR MYSELF as follows:

Recovery Zone: 127 to 140
Aerobic Zone: 140 - 154
Anaerobic Zone: 154 - 168
Red Line Zone: 168 - 182

Calculate your own zones.



<< Lactate Threshold