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Heart Rate Training Zones

Heart rate Training Zones can be used during cardio vascular training.


Just to point out, that using heart rate to measure intensity of a strength training workout seems a little odd. Heart rate is a measure of cardiovascular output/intensity, whereas strength training is neuromuscular.


Anyway, to know what heart rate zone you should be working at, you will need to know two things:

  1. your max heart rate and training zones

  2. training goal



There can be many ways to workout out your max heart rate, with popular ones such as "220 - Age" (then use the percentage intensity) and the Karvonen Formula. The Karvonen Formula includes your resting heart rate.


Karvonen Formula Example for a 50 year old, with a resting heart rate of 60bpm and wants a moderate workout.


220 - 50 = 170

170 - 60 = 110

70% of 110 = 77 + 60 = 137

80% of 110 = 88 + 60 = 148

Target heart rate should be between 137-148 bpm


You might use each zone during different phases of training and depending upon your training goal. For example, you might use zone 1, where intensity is light as a warm up and/or as a recovery session. And you might use zone 5, where intensity is hard for some speed work (intervals).


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