Heart Rate Zones

Heart rate training zones are calculated by considering your Maximum Heart Rate (HR_max) and your Resting Heart Rate (HR_rest). Within each training zone, subtle physiological effects enhance your fitness.

The Energy Efficient or Recovery Zone - 60% to 70%

Training within this zone develops endurance and aerobic capacity. The body's ability to transport oxygen and carbon dioxide away from the working muscles can be developed and improved. As you become fitter and stronger from training in this zone, running some of your long weekends runs up to 75% will be possible, so getting the benefits of some fat burning and improved aerobic capacity.

The Aerobic Zone - 70% to 80%

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone, it will be possible to run some of your long weekends runs up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%

Training in this zone will develop your lactic acid system. In this zone, your anaerobic threshold (AT) is found - sometimes referred to as the point of deflection (POD). During these heart rates, the amount of fat used as the primary energy source is reduced, and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). The proper training can delay the AT by increasing your ability to deal with the lactic acid for a longer time or by pushing the AT higher.

The Red Line Zone - 90% to 100%

Training in this zone will only be possible for short periods. It effectively trains your fast-twitch muscle fibres and helps to develop speed. This zone is reserved for interval running, and only the very fit can train effectively within this zone.

Heart rate variations for a given intensity

A reduced heart rate for a given intensity is usually due to improved fitness. Still, several other factors might explain why heart rates can vary for a given intensity:

Dehydration can increase the heart rate by up to 7.5%
Heat and humidity can increase the heart rate by 10 beats/minute
Altitude can increase the heart rate by 10 to 20%, even when acclimatised
Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute

Resting Heart Rate

Determining your resting heart rate (HR_rest) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can see it while lying down. After 20 minutes, determine your resting pulse rate (beats/min). Use this value as your (HR_rest).

If you have a heart rate monitor, put it on before lying down. After 20 minutes, check the recordings and identify the lowest value. Use this value as your HR_rest.

The heart is a muscle that will become larger and more efficient as a pump with regular exercise. As a result, your resting heart rate gets lower, so you will need to check your HRrest (e.g. Monthly) regularly.

Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

Subtract your HR_restfrom your HR_max, giving us your reserve heart rate (HR_reserve)
Calculate the required X% on the HR_reserve giving us "Z"
Add "Z" and your HR_rest together to give us the final value

Example: The athlete's HR_max is 180, and their HR_rest is 60 - determine the 70% value

HR_max - HR_rest = 180 - 60 = 120
70% of 120 = 84
84 + HR_rest = 84 + 60 = 144 bpm

Training Zone Heart Rate Calculator

Remember that any equation used to determine your maximum heart rate (HR_max) is only a best guess, not a guarantee of your actual HR_max value. The use of an equation implies that anyone of the same age has the same HR_max,which is not the case. To determine your true HR_max, you should consider conducting a Stress Test.

The calculator determines your HR_max based on the equation: 217 - (age × 0.85) (Miller et al. 1993)^[1]

If you know your true HR_max, adjust your "Age" so that the correct value appears in the "Max Heart Rate" window.

Enter your age, resting heart rate, and the lower and upper training zone values (%) and then select the 'Calculate' button.

Age	years	Max Heart Rate	bpm
Resting Heart Rate	bpm	Reserve Heart Rate	bpm
Lower Training Zone	%	which is a Heart Rate of	bpm
Upper Training Zone	%	which is a Heart Rate of	bpm
		Estimated VO₂max ml/kg/min

VO₂max - using heart rates

Research by Uth et al. (2004)^[2]found that VO₂max can be estimated indirectly from an individual's maximum heart rate (HR_max) and resting heart rate (HR_rest) with an accuracy that compares favourably with other common VO₂max tests. It is given by:

VO₂max = 15 x (HR_max ÷ HR_rest)

Free Calculator

Training Zone Heart Rate Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer. The spreadsheet will be loaded into a new window.

References

MILLER, W. C., J. P. WALLACE, and K. E. EGGERT (1993) Predicting max HR and the HR-[latin capital V with dot above]2 relationship for exercise prescription in obesity. Med. Sci. Sports Exerc., 25 (9), p. 1077-1081
UTH, N. et al. (2004) Estimation of VO₂ max from the ratio between HR_max and HR_rest - the Heart Rate Ratio Method. Eur J Appl Physiol. 91(1), p.111-115

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (1997) Heart Rate Training Zones [WWW] Available from: https://www.brianmac.co.uk/hrm1.htm [Accessed