Determining Your Heart Rate Training Zones
If you know your Maximum Heart Rate, and as a bonus know your Resting Heart Rate, you can set some baseline training zones. The most accurate zones are done with a scientific metabolic assessment by New Leaf Fitness or other service. Another good way is to do a cardio assessment to help you define your zones. But there are many equations developed to help individuals to develop their personal heart rate training zones without that level of testing. They key is to experiment a little, and find the zone set right for you.
- If you have to almost stop to keep in Zone 1
- If you are at a very light jog and showing above
Zone 1 - If you are at a medium effort, and you’re near the top of Zone 3 or above
- If you are at a high level of effort, and you are way above Zone 5
- If you are walking fast and hard and find yourself still below Zone 1
- If you are at a medium jog or effort, and you still haven’t hit Zone 2
- If you are giving it all you’ve got, and you are still not anywhere near or in Zone 5
Your Heart Rate Zones are too low:
Your Heart Rate Zones are too high:
If you find your Zones aren't quite what you think they should be, you can modify your zones with our Digifit Custom Heart Rate Zone Editor and adjust as needed.
The resting heart rate (RHR) is your heart rate when you are at rest, that is lying down but awake, and not having recently exerted yourself. Typically between 60-80 bpm.[1]
|
|
|
|
|
|
|
|
|
Cycling Heart Rate Zones
|
|
|
Digifit's 4 Keys to Cardio Fitness
REFERENCES:
[1] Resting Heart Rate (RHR)
[1a] LASKOWSKI, E.R. [WWW] Available from http://www.mayoclinic.com/health/heart-rate/AN01906 [Accessed 22/3/2012]
[1b] BENSON, R & CONNOLY, D [2011] “Heart Rate Training”. p. 10, 30.
[1c] TELLER, R [WWW] Available from http://www.1vigor.com/article/resting-heart-rate-health-measurement/ [Accessed 22/3/2012]
[2] By % of Max HR (Fox & Haskell formula) | Heart Rate - Wikipedia [WWW] http://en.wikipedia.org/wiki/Heart_rate [Accessed 22/3/2012]
[3] Kavonen modified -
This zone set uses the Kavonen method for setting zones (see [7] below), however it allows for the use of a measured max heart rate vs. the assumed formula originally specified in Kavonen for more personalized accuracy
[4] Zoladz modified -
This zone set uses the Zoladz method for setting zones (see [8] below), however it allows for the use of a measured max heart rate vs. the assumed formula originally specified in Kavonen for more personalized accuracy
[5] BENSON, R & CONNOLY, D [2011] “Heart Rate Training”. p. 5.
[6] Joel Friel Running Zones |
A Quick Guide to Setting Zones 11/29/09 [WWW] http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html [Accessed 22/3/2012]
[7] Kavonen Formula
[7a] Heart Rate - Wikipedia [WWW] http://en.wikipedia.org/wiki/Heart_rate [Accessed 22/3/2012]
[7b] BENSON, R & CONNOLY, D [2011] “Heart Rate Training”. p. 26,27.
[8] Zoladz Formula | Heart Rate - Wikipedia [WWW] http://en.wikipedia.org/wiki/Heart_rate [Accessed 22/3/2012]
[9] ABCC/BCF Guidelines |
British Cycling Federation Training Guidelines [WWW] http://www.machinehead-software.co.uk/bcfguide.html Forward by Nigel Jones [Accessed 22/3/2012]
[10] Joel Friel Biking Zones |
A Quick Guide to Setting Zones 11/29/09 [WWW] http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html [Accessed 22/3/2012]
