Heart Rate Training Zones

Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness.

The Energy Efficient or Recovery Zone - 60% to 70%

Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.

The Aerobic Zone - 70% to 80%

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%

Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.

The Red Line Zone 90% to 100%

Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Heart rate variations for a given intensity

A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:

• Dehydration can increase the heart rate by up to 7.5%
• Heat and humidity can increase the herat rate by 10 beats/minute
• Altitude can increase the heart rate by 10 to 20%, even when acclimatised
• Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute

Resting Heart Rate

To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can clearly see it whilst lying down. After 20 minutes determine your resting pulse rate (beats/min). Use this value as your RHR.

If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your RHR.

The heart is a muscle so with regular exercise it will become larger and become more efficient as a pump. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).

Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

• Subtract your RHR from your MHR giving us your working heart rate (WHR)
• Calculate the required X% on the WHR giving us "Z"
• Add "Z" and your RHR together to give us the final value

Example: The athlete's MHR is 180 and their RHR is 60 - determine the 70% value

• MHR - RHR = 180 - 60 = 120
• 70% of 120 = 84
• 84 + RHR = 84 + 60 = 144 bpm

Free Calculator

• Training Zone Heart Rate Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer. The spreadsheet will be loaded into a new window.

Related Research Papers

• Sports Medicine 2004; 34(14):967-981
• Medicine & Science in Sports & Exercise 2007; 39(5):822-829
• MedSci Sports Exerc 1997; 29(3):410-414
• MedSci Sports Exerc 1998; 30(6):975-991
• Exercise and Sport Science Review. New York: Franklin Institute Press; 1982:49-83

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Cardiovascular System
• Energy Pathways
• Evaluation Tests
• Physiology - Articles
• Physiology - Literature Reviews
• Maximum Heart Rate

• Training Books
• Training Products

Associated Books

The following books provide more information related to this topic:

• The Successful Coach, P. Crisfield et al., ISBN 0 947850 16 3
• USA Track and Field Coaching Manual, J.L. Rogers, ISBN0 88011 604 8
• Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
• Mental Skills - An Introduction for Sports Coaches, C. Sellars, ISBN 0 947850 34 1
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2