In this video we discuss what is heart rate zone training and how to do heart rate zone training. We cover how to calculate your maximum heart rate and the different zones based on that calculation.
Transcript/notes
There are 5 heart rate zones, and these zones are based on an estimate of an individual’s maximum possible heart rate. It is almost impossible to estimate exactly what a person’s maximum heart rate is, but a common formula used is 220 minus your age. So, for example, if you are 35 years old, then 220 minus 35 equals 185, and that would be your estimated maximum heart rate. And here is a chart of maximum heart rates based on different ages.
There are many devices, such as a fit bit, or a chest strap with a watch, or a smart watch that will show your heart rate or even track your training time in each of the different zones.
The heart rate zones start with zone 1, very light, which is exercise done at a very low level of intensity, such as walking. This zone is 50 to 60% of a person’s maximum heart rate, so for our example of a 35 year old, this would be a heart rate of 93 to 111 beats per minute. And you calculate it by multiplying your maximum heart rate time 50% and your maximum heart rate times 60%, and that result will give you your heart rate range for zone 1. Again here is a chart for this zone based on different ages.
Zone 2 is considered light exercise intensity. This zone is believed to help improve your overall endurance and can be a faster paced walk, or an easy bike ride. This zone is 60 to 70% of a person’s maximum heart rate, so for our example of a 35 year old, this would be a heart rate of 112 to 129 beats per minute. And you calculate it by multiplying your maximum heart rate times 60% and 70%, and that result will give you your heart rate range for zone 2. Again here is a chart for this zone based on different ages.
Zone 3 is the moderate zone. Training in this zone can help improve your overall aerobic fitness, blood circulation and respiratory system. This could consist of jogging at a moderate pace, cycling at a moderate pace, or roller blading. This zone is 70 to 80% of a person’s maximum heart rate, so for our example of a 35 year old, this would be a heart rate of 130 to 148 beats per minute. And you calculate it by multiplying your maximum heart rate times 70% and 80%, and that result will give you your heart rate range for zone 3. Again here is a chart for this zone based on different ages.
Zone 4 is often termed the hard zone, and it consists of exercises with a higher level of intensity that get you breathing hard. This can be running, cycling, roller blading, going up longer flights of stairs, doing jumping exercises, like jumping rope or box jumps or even doing a longer set of medicine ball slams. This zone is 80 to 90% of a person’s maximum heart rate, so for our example of a 35 year old, this would be a heart rate of 149 to 166 beats per minute. And you calculate it by multiplying your maximum heart rate times 80% and 90%, and that result will give you your heart rate range for zone 4. Again here is a chart for this zone based on different ages. I would highly recommend you stay far away from this zone if you are just beginning to exercise and build up to it over time.
Zone 5 is the maximum zone, where your heart, and cardiovascular and respiratory systems are working all out. This zone really is for people at an extremely high fitness level or athletes looking for peak performance. This can consist of really intense exercises such as sprints, going all out playing various sports and higher intensity circuit training routines. This zone is 90 to 100% of a person’s maximum heart rate, so for our example of a 35 year old, this would be a heart rate of 167 to 185 beats per minute. And you calculate it by multiplying your maximum heart rate times 80% and 90%, and that result will give you your heart rate range for zone 4. Again here is a chart for this zone based on different ages. I would highly recommend you stay far away from this zone if you are just beginning to exercise and honestly, most people really don’t need to train at this level.
2 quick notes about zone training. First of all, remember, the calculation for your maximum heart rate is just an estimate, so there is some margin of error. And over time, as you train, your exercise intensity may have to change for each of the zones. For instance if you are just starting out and you are doing a light jog, your heart rate may put you in zone 3, but as your exercise more consistently, your body will adapt and in 3 to 5 weeks that same paced jog may only put you in zone 2.
0:00 What is zone training?
0:17 How to calculate max heart rate
0:30 Maximum heart rate chart
0:42 Zone 1 specifics
1:11 Zone 2 specifics
1:42 Zone 3 specifics
2:17 Zone 4 specifics
3:02 Zone 5 specifics
3:51 Things to consider
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