How To Calculate Your Training Heart Rate Zones

Heart rate training provides runners with an objective way to track performance. Train using heart rate zones for a more effective workout.

Heart rate training helps you achieve your running goals in a more specific way. This is what you need to know.

How To Train By Heart Rate Zones

If you are serious about your running goals, heart rate training is the best way to achieve them. It involves actively measuring the intensity of your running, usually with the help of a heart rate device. With an accurate understanding of the intensity factor, you can tailor your workouts according to what’s important to you, whether it’s building endurance, improving speed, or burning fat.

What Are Heart Rate Zones?

To measure the intensity or the intensity of your heartbeat during exercise, you will need to know a couple of things.

First, find out what your maximum heart rate is or the highest number of beats per minute that your heart can handle. The standard calculation is 220 – your age.

Next, you have to know the different heart rate zones. Think of them as a range along a continuum, going from low to moderate, to high.

In general, a moderate heart rate during exercise is around 50-70% of maximum heart rate, while the heart rate for fat burning is around 65-70%.

Choose Your Training Zone

Many runners will train in the 60-70% zone quite frequently. Running in this zone seems easy enough but it still builds endurance; It is also called the recovery zone.

If you are training for a marathon, you will want to be in the 70-80% range more often. The pace is faster, but it is still constant. This zone is excellent for cardiovascular training.

For speed work or interval training, try to train at about 80% of your maximum heart rate. This is the area where the effort is greatest.

Calculate Your Target Heart Rate

To determine your target heart rate, you can use a formula based on age or one based on your resting heart rate. For the most specific individualized data, consult a personal trainer.

Here is an example of a 35-year-old who wants to train in the 60% zone, calculated with the simplest method:

  • 220 – 35 = 185 (maximum heart rate)
  • 185 x 0.6 = 111 (Heart rate for training at 60% of maximum)

Remember that factors like weather, medication, and stress will influence your heart rate.

Also Read: Exercises To Do At Home And Keep Fit

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