Heart Rate Training Zones
Maximum Heart Rate
Most heart rate monitors (and all of ours), will automatically calculate
your maximum heart rate (MHR) for you once you enter your age. Once
you have your maximum heart rate you can then calculate your ideal
heart rate training zones.
Use our heart rate calculator below to calculate your maximum
heart rate, and target aerobic heart rate training zone.
Please select gender
and enter age
The calculation is your age, subtracted from a
possible heart beats per minute, which is 220 for men, and 226 for
women. This calculation for maximum heart rate is a standard
formula, appropriate for anyone who is not presently a regular
exerciser and leads a fairly sedentary lifestyle.
As you get fitter, your heart gets fitter with you and so this
calculation may need adjusting to ensure you are training in the
correct heart rate zone to get the most effective workout for your
desired fitness goal.
This can be done by using a
fitness test function provided by
your heart rate monitor (like our Polar F11), if your heart rate
monitor doesn’t have this function you could
do a manual fitness
test, as described in our heart rate monitor review. Or, the rather
unscientific route to updating your maximum heart rate to include
your new found fitness – reduce your age very slightly in the
maximum heart rate calculation.
Heart Rate Training Zones
Heart rate zones are usually split into
the below four zones and your fitness goal will determine which zone
you need to train in.
|
Recovery/Weight Loss
|
60-70%
|
|
Aerobic
|
70-80%
|
|
Anaerobic
|
80-90%
|
|
Maximum
|
90-100%
|
When you know which zone you want, simply multiply your maximum
heart rate by the upper and lower percentages of that heart rate
zone or use our heart rate zones for men chart or
heart rate zones
for women chart to find your personal heart rate zones.
For more information on heart rate training zones
see our heart
rate monitors reviews.
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