Definition Of Training Zones
Zone 1 is a super easy effort, probably a 4/10 on the Rate of Perceived Exertion chart . It’s so easy that you should feel guilty’ when you are done. You don’t think you went hard enough it didn’t feel like a workout you don’t think there was any benefit because it felt too easy. If you have these types of thoughts after a Zone 1 workout, then congratulations, you are doing it right. I call this the “Guilty Zone.”
Zone 2 should feel pretty easy as well, at least in the beginning. But you should feel as though you have to work if you’ve been doing this several hours. You may even see cardiac drift towards the end of this workout. How easy is easy for Zone 2? I would recommend somewhere around 5-6/10 on the RPE scale. You should be able to hold a conversation for the duration of this workout, and I mean being able to talk in full sentences, not one- or two-word gasps. This is what I call the “Conversation Zone.”
Zone 3 gets a little gray, and literally it is a gray zone’. You typically aren’t going easy enough to get the benefits of a nice easy effort and you aren’t going hard enough to get the benefits of a Race Pace’ workout. This is an effort of about 7/10 on the RPE scale, and you can talk in one- to two-word answers. I actually call this zone the NBZ – “No Benefit Zone.”
For the average endurance athlete, the percentage of time you should spend training in each zone is roughly as follows:
- Zone 1 and 2: 80 to 85 percent
- Zone 4: 10 to 15 percent
- Zone 5: 2 to 5 percent
K Training Plans To Get You Started
Length: 6 weeks, 5 days on and 2 days rest or cross-train
Recommended Experience: Spend the first 6 weeks building up to a 4-mile run or run/walk. Then use this plan, which peaks at 23 miles per week with an 8-mile long run.
Zone 2 is meant for runs under 90 minutes these longer, slower efforts serve as aerobic conditioning for distance runs, says Milton. Its also the zone that improves your bodys ability to use fat for energy , which makes it good for weight loss. Runners training for a half marathon or longer should aim to spend up to 80 percent of their training in this zone, adds Capell.
Zone 3 is where your body gets the most cardiovascular benefit, and its sometimes referred to as the aerobic zone, says Capell. When it comes to developing stamina and increasing aerobic capacity, zone three is the magic spot.Tempo runs, which are still predominantly aerobic, fall into zone 3, and generally last 30 to 45 minutes.
In Zone 4, youre using more of a mix of aerobic and anaerobic metabolism, says Milton. These threshold runs help your body gets better at using carbs for energy and learn to withstand higher levels of lactate in the blood. When it comes to boosting your performance and increasing your lactate threshold, training in zone four is a must, adds Capell.
Treat Your Feet Right
From blisters to heel pain, uncomfortable foot and lower body conditions can keep you from being as active as you want to be. Learn more about some common causes and solutions for foot and lower body issues. Finding more comfort and ease may be just what you need to get moving.
Be sweet to your feet. They support you and keep you moving and grooving, whether on the job, for fun, or when youre rocking your favorite activity or sport. Most Americans will log about 75,000 miles on their feet by age 50. And about half of us experience pain or other foot problems at least some of the time.1 Our feet deserve a little TLC! Start with the basics:
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What Are Heart Rate Zones
There are different ways to identify your heart rate zones calculation. One simple way is to define them as percentages of your maximum heart rate, and thats what well focus on in this introduction.
Heart rate zones can be defined as percentages of your maximum heart rate.
Heart rate zones are closely linked to your aerobic and anaerobic thresholds. Understanding this can really help when considering heart rate zones exercise, especially your heart rate zones for running or heart rate zone training for weight loss. But first, lets look at what the different zones are.
What Is My Maximum Heart Rate
So now youre ready to start calculating max heart rate, where should you start?
If youve ever attempted to calculate resting heart rate, then is obviously the opposite of this. Instead of calming your heart down, youre going to push it to the limit.
Calculating maximum heart rate requires that youre ready to sweat and have the right equipment to measure it for you. If youre simply curious to know what is my max heart rate, then you can always start by using the tools below to estimate it.
Is there anything that will influence your maximum heart rate? Factors such as age, fitness level, stress and medication like beta blockers will affect your heart rate.
Does your sex affect your max heart rate? To calculate max heart rate male or female is exactly the same. However, you may be interested to know that smaller people usually have a higher maximum heart rate, which is why women often have a higher rate than men.
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Get Started Easily With The Running Program
1. Go to Polar Flow and register for free.
2. Choose your target distance 5K, 10K, half marathon or marathon,
starting date, event date and self-evaluation
3. Polar Running Program prepares a personal training program for you in
seconds and you can start your training plan towards your target.
Bear in mind that
4. For more personal and adaptive results, you can use a Polar
GPS sports watch, which updates information about every training
session directly to Polar Flow.
Target Heart Rates Chart
What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.
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Heart Rate Zone : 8090% Of Hrmax
Heart rate zone 4 is where the going gets tough. Youll be breathing hard and working aerobically.
If you train at this intensity, youll improve your speed endurance. Your body will get better at using carbohydrates for energy and youll be able to withstand higher levels of lactic acid in your blood for longer.
Heart Rate Helps To Monitor Current Fitness Condition
During training heart rate serves as a good reference point and, unlike power or speed, shows how intense the effort is on the body. Its aligned with current condition and will be higher if body is under more stress.
An athlete may be tired, had a restless night or fighting a cold, all of which can impact the session. Focusing on maintaining a certain speed or power in such case will more likely cause more harm than good.
Heart rate training zones help to train at required intensity according to the current condition and not unintentionally pushing the body over the limit.
Using heart rate training zones in training quickly improved results from my training efforts, as I learned to listen to my body and was able to better focus on my improvement areas.
I noticed that in most cases what felt like 70% was often 80% or even 90%, as I got carried away competing with others.
It was very useful to finally know what and how to focus on. Over time I learned to balance fatigue and noticed that results from my training improved substantially. I had more energy to go hard when it was required. Also, I recovered much quicker from sessions, as I was not draining energy in vain.
So, how does this all actually work?
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Know Your Max Heart Rate
In order to know what your maximum heart rate is predicted to be, we recommend that you do a field max to get that number. Your zones are based on your max heart rate. See below for the tutorial on how to find your predicted maximum heart rate, the equation used to find Heart Rate Reserve , and the General Heart Rate Zones . Zones can vary slightly depending on the way a coach will use them, but the physiology of how the body responds to increases in intensity is universally agreed upon.
The General Heart Rate Zones:
- Zone 1: 60-70% of HRR: this is a comfortable effort all day pace, warm up and cool down pace.
- Zone 2: 70-80% of HRR: This zone is comfortable enough to speak in short sentences and hold a conversation. Most endurance athletes spend about 80% of their training time in Zone 2.
- Zone 3: 81-93% of HRR: This zone is harder and takes more mental effort to stay here. Most people will automatically drift back toward Zone 2 if they are not focused on staying in this zone.
- Zone 4: 94-100%: This zone is unsustainable as you get toward 100% your ventilation will not be able to keep up with the work done, and recovery will be needed soon. Most people can sustain this zone for 30-60 seconds. Most interval training is done in this zone with recovery in Zone 1 or 2.
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Moderate: 64% To 76% Of Mhr
The moderate heart rate zone is from 64% to 76% of your maximum heart rate. This is the higher end of the moderate-intensity exercise zone. If using the talk test to measure your intensity, you will be breathing heavier but will still be able to speak in short sentences.
You burn more calories per minute than in the light heart zone because the exercise is a little more intense.
In the moderate heart rate zone, your body fuels itself with 10% carbohydrates, 5% protein, and 85% fat.
You get the same health benefits and fat-burning benefits as the light heart zone. An example of a workout in this zone is a brisk walking workout.
Best Buds: Polar Running Program + Your Polar Sports Watch
To get yourself a running plan, the only thing you need is a Polar Flow account.
But to make the most out of the Running Program, you should consider using a Polar GPS sports watch, such as Polar M430, Polar V800, Polar Vantage M, Polar Vantage V. These GPS sport watches measure your heart rate and let you set your training targets.
The Running Program is based on training in the right heart rate zone so if you dont have a way to measure your heart rate while on the run, it defeats the whole purpose of the program. Also, Polar M200, Polar M430 and Polar V800 have been designed for runners so you get plenty of nifty features thatll guide your training and give you feedback about your progress. The Polar Vantage series multisport watches arent designed only for running but are ideal for that, too .
To boil it down, here are two main reasons why Polar M430 is a good match with the Running Program.
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Target Heart Rates During Exercise
The heart rate increases during exercise.
When training for fitness, it is important not to put too much strain on the heart. However, an individual needs the heart rate to increase while exercising to provide more oxygen and energy for the rest of the body.
While the heart rate increases as a result of physical activity, an overall decrease in target heart rate is possible over time. This means that the heart is working less to get the necessary nutrients and oxygen to different parts of the body, making it more efficient.
Cardiovascular training aims to reduce the target heart rate. The ideal target heart rate reduces with age. It is also worth noting the maximum heart rate. This demonstrates the full capability of the heart, and it is normally reached through high-intensity exercise.
The American Heart Association states that the maximum heart rate during exercise should be roughly equal to 220 bpm minus the age of the person.
As the body of each individual will react to exercise differently, the target heart rate is presented as a range known as the target heart rate zone.
The following table shows the appropriate target heart rate zone for a range of ages. A persons heart rate should fall within this range when exercising at 50 to 80 percent intensity, also known as exertion.
Variety Is The Key To Progress
If this is your first time training for a running event, chances are that your training is too one-sided. If youre always running the same 2.7 mile stretch at the same pace, youll get better at exactly that: running that 2.7 mile stretch at the same pace.
The Running Program gives you five different running workouts.
The Running Program gives you five different running workouts that you can do before the event day. These running workouts will add variety to your training and boost your performance faster than repetitive training.
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Heart Rate Training Zone
Author: Richard Weil, MEd, CDE
It seems as though the concept of a heart rate training zone has been around forever. But I wonder how many people really understand how it works. In this article, I discuss the concept and how to determine your own zone.
The Main Idea
A heart rate training zone is a range that defines the upper and lower limits of training intensities. It is calculated using an age-related predicted maximum heart rate and a special equation called heart rate reserve . The values are expressed as a percentage of maximum heart rate , and the range is based on metabolic systems in your body that fuel your muscles during exercise, and how hard you want to train. Training from 40% to 85% of HRmax is aerobic exercise . Aerobic means “with oxygen.” Training above 85% of HRmax is anaerobic exercise. Anaerobic means “without oxygen.”
The primary fuel during aerobic and anaerobic training is fat and carbohydrate, respectively, but it is very important to understand that both fuels are burned simultaneously at virtually all levels of exercise it is not just one fuel or the other, except at the very highest intensities . Resistance exercise and sprinting are examples of anaerobic training, whereas walking and jogging are typically considered aerobic, although you could walk or jog fast enough to make it anaerobic. It’s likely that you are working anaerobically if you’re out of breath during a workout and working aerobically if you’re only slightly out of breath.
Heart Rate Training Zones Explained
So what are heart rate training zones?
Each training intensity triggers a specific physiological process and adaptation in the body. Structuring sessions around a certain effort allows athletes to customize their training and adapt it for specific needs.
Heart rate training zones are ranges of intensities where the heart rate falls in.
Zones are always a reference to maximum capacity, so knowing athletes maximum heart rate is a pre-requisite for setting these up.
There are five heart rate training zones that categorize every intensity level. To calculate heart rates all you need to do is input your maximum and resting heart rate in the fields below :
|Your Resting HR:|
|Your Maximum HR:|
Target Heart Rate is a heart rate adjusted for both maximum and resting heart rates. Using this formula will provide more accurate zones, compared to simple percentage of Max HR.
Once heart rate training zones are calculated, next step is to create a structured training plan. Every phase of that plan should focus on specific area , measured in time spent in relevant zones.
And thats all the magic.
If you dont have a coach, Id be happy to create a program and coach you. Go to my personal training page for more info.
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How Aerobic & Anaerobic Thresholds Impact Heart Rate Training Zones
Aerobic Threshold is the intensity level after which the body starts to slowly accumulate lactic acid . The effort at this moment is still not that hard, so the athlete is able to maintain it for 5,6,7 hours and more.
The higher the aerobic threshold the faster an athlete can swim/bike/run/etc. for long periods of time.
Anaerobic Threshold, on the other hand, is the intensity level after which the body cannot deal with muscle fatigue anymore. It starts to build up very quickly and theres very limited time that this intensity can be maintained .
More time spent in training around the anaerobic threshold will make muscles more resistant to lactic acid build up. This will help to maintain very high speed for longer .
The good news is that both thresholds can be improved through a mix of low and high intensity training. Thats why its critical to have a training plan with a specific mix of heart rate training zones focused on the goal race distance.