Target Heart Rate Zones

Here’s a simple way to determine your Max heart rate and working heart in order to improve your cardiovascular fitness level. Each zone is used to train specific physiological processes to condition and enhance your cardiovascular fitness.

 

How to Find your Resting Heart Rate

There’s two simple method you can use to determine your resting heart rate. The first one is by using a heart rate monitor. All you do is put it on before you lie down. After 20 minuets of lying still check you monitor and record the lowest value. That’s your resting heart rate.

A low tech way to figure this out is to position a watch where you can clearly see it while you are lying down. After 20 minuets check your pulse and use this as your resting heart rate.

 

Enter Your Age: Years     Resting Heart Rate: BPM

 

 

Lower Limit
Upper Limit
Recovery Zone - 60% to 70%
 
Lower Limit
Upper Limit
Aerobic Zone - 70% to 80%
 
Lower Limit
Upper Limit
Anaerobic Zone - 80% to 90%
 
Lower Limit
Upper Limit
Red Line Zone - 90% to 100%

 

Heart Rate Zones - The Recovery Zone

Keep your heart rate within this training zone to develop your basic endurance and aerobic capacity.

 

Heart Rate Zones - The Aerobic Zone

Training in this zone will help to develop your body’s cardiovascular system and improve your ability to deliver oxygen to and carbon dioxide away from your working running muscles.

 

Heart Rate Zones - The Anaerobic Zone

Training within this zone will develop your lactic acid system. In this training zone fat is not being utilized as the main source energy. Glycogen, which is stored in the muscle is predominantly being used as an energy source. One of the by-products of the body using glycogen for energy is lactic acid. When you reach the point where your body can no longer remove the lactic acid is called your anaerobic threshold. Through training you can delay the onset of the anaerobic threshold and increase your ability to deal with the lactic acid build up for longer periods of time.

 

Heart Rate Zones - The Red Line Zone

You will only be able to train within the Red Line Zone for short periods of time. Training within this zone effectively trains your fast twitch muscle fibers and helps you to develop speed. Should be used with interval training and only the experienced runners should train within this zone.