Understanding Heart Rate Training Zones
Heart rate training zones divide your exercise intensity into five levels based on your maximum heart rate. Training in the right zone helps you target specific fitness goals — from fat burning and endurance building to improving speed and VO2 max.
How Are Zones Calculated?
The Standard method calculates each zone as a simple percentage of your maximum heart rate. For example, Zone 2 (60-70%) for someone with a max HR of 190 would be 114-133 BPM.
The Karvonen method (Heart Rate Reserve) accounts for your resting heart rate, giving more personalised zones. It uses the formula: Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR. This method is generally considered more accurate, especially for well-trained athletes with low resting heart rates.
Estimating Your Max Heart Rate
The traditional formula 220 - age is widely used but can be inaccurate for some individuals. The Tanaka formula (208 - 0.7 × age) is based on a meta-analysis of 351 studies and is considered more reliable, particularly for older adults. For the most accurate results, consider a supervised max HR test with a sports physiologist.
Training Tips by Zone
- Zone 1-2 (Recovery & Aerobic): Should make up 80% of your weekly training volume. Builds the aerobic engine without excess fatigue.
- Zone 3 (Tempo): Useful for race-specific fitness but can cause fatigue without the benefits of true high-intensity work if overused.
- Zone 4-5 (Threshold & VO2 Max): High-intensity efforts that improve speed and power. Limit to 1-2 sessions per week with adequate recovery.