Determining Your Heart Rate Range and Training Zones – Part II

Once you have your resting and maximal heart rate values you can use the following formula to determine your training zones.

Heart Rate Reserve Method

• HRR = MHR – RHR
• (HRR x training%) + RHR

Recovery Zone: 60% – 70%

• Active recovery at the lower end of this zone
• Aerobic base training middle to upper end of this zone

Aerobic Zone: 70% – 80%

• If you are an aerobic athlete or are training to improve your aerobic system this is where the bulk of your training will occur.

Anaerobic Zone: 80% – 90%

• Improvement in your anaerobic threshold and your body’s ability to deal with lactic acid will improve by training in this zone.

Example:

Endurance athlete with RHR of 50 and MHR of 190

HRR = 190 – 50 = 140

Recovery Zone

(140 x 60%) + 50 = 134

(140 x 70%) + 50 = 148

Recover Zone = 134 – 148 beats per minute.