Heart rate zones

Heart rate zones are a way to categorize the intensity of your training based on your heart rate. They are often used to structure training plans and to monitor the intensity of your workouts.

The zones

HR Zone	% of HR Max	Intensity Level
Zone 1	50–60%	Recovery
Zone 2	61–70%	Endurance
Zone 3	71–80%	Tempo
Zone 4	81–90%	Threshold
Zone 5	91–100%	Anaerobic / Sprint

Calculation

In the Karvonen method the thresholds are calculated as a percentage of the difference between resting HR and max HR (termed heart rate reserve HHR).

$$HRR = HR_{\text{max}} - HR_{\text{min}}$

And with the heart rate reserve (HRR) the zones can be calculated:

$$THR_{\text{min}} = HRR * Intensity-{\text{min}} + HR_{\text{min}}$

$$THR_{\text{max}} = HRR * Intensity_{\text{max}} + HR_{\text{min}}$

The HRmax may be calculated by a maximal exercise test or by using an age predicted formula. There are two formulae currently favoured:

• HRmax = 220 - (age)
• HRmax = 206.9 – (0.67 x age) (Tanaka, Monahan, & Seals, 2001)

Additionally, the weight has an effect on the calculated HRmax. Is the bmi higher than 30, the recommended HRmax formula is:

• HRmax = 200 - (.5 * age)