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Determining Your Heart Rate

Training Zones

Heart rate training zones

 

If you know your Maximum Heart Rate, and as a bonus know your Resting Heart Rate, you can set some baseline training zones. Step 1 of Fitdigits 4 Keys to Cardio Fitness is to determine your personal heart rate zones. The most accurate zones are done with a scientific metabolic assessment by a professional service, but Fitdigits apps include a variety of do it yourself cardio assessments to help you define your zones.

 

However, see below for other equations developed to help individuals to develop their personal heart rate training zones without that level of testing. They key is to experiment a little, and find the zone set right for you.

 

Calculate Your Heart Rate Zones

Cycling Heart Rate Zones

Here are a couple different zone sets defined for cycling. It is always good to do an assessment for each type of workout you want to do, as your Max HR are affected by things like how much weight / gravity your muscles have to compensate for as it moves.

Barring a professional metabolic assessment, your own perception is the best way to tell if your zones are correct. Here's how to tell if ~

 

Your Heart Rate Zones are too low:

* If you have to almost stop to keep in Zone 1

* If you are at a very light jog and showing above Zone 1

* If you are at a medium effort, and you’re near the top of Zone 3 or above

* If you are at a high level of effort, and you are way above Zone 5

 

Your Heart Rate Zones are too high:

* If you are walking fast and hard and find yourself still below Zone 1

* If you are at a medium jog or effort, and you still haven’t hit Zone 2

* If you are giving it all you’ve got, and you are still not anywhere near or in Zone 5

 

If you find your Zones aren't quite what you think they should be, you can modify your zones with our Fitdigits Custom Heart Rate Zone Editor and adjust as needed.

REFERENCES:

[1] Resting Heart Rate (RHR)

[1a] LASKOWSKI, E.R. [WWW] Available from http://www.mayoclinic.com/health/heart-rate/AN01906 [Accessed 22/3/2012]

[1b] BENSON, R & CONNOLY, D [2011] “Heart Rate Training”. p. 10, 30.

[1c] TELLER, R [WWW] Available from http://www.1vigor.com/article/resting-heart-rate-health-measurement/ [Accessed 22/3/2012]

[2] By % of Max HR (Fox & Haskell formula) | Heart Rate - Wikipedia [WWW] http://en.wikipedia.org/wiki/Heart_rate [Accessed 22/3/2012]

[3] Karvonen modified - This zone set uses the Karvonen method for setting zones (see [7] below), however it allows for the use of a measured max heart rate vs. the assumed formula originally specified in Karvonen for more personalized accuracy

[4] Zoladz modified - This zone set uses the Zoladz method for setting zones (see [8] below), however it allows for the use of a measured max heart rate vs. the assumed formula originally specified in Karvonen for more personalized accuracy

[5] BENSON, R & CONNOLY, D [2011] “Heart Rate Training”. p. 5.

[6] Joe Friel Running Zones | A Quick Guide to Setting Zones 11/29/09 [WWW] http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html [Accessed 22/3/2012]

[7] Karvonen Formula

[7a] Heart Rate - Wikipedia [WWW] http://en.wikipedia.org/wiki/Heart_rate [Accessed 22/3/2012]

[7b] BENSON, R & CONNOLY, D [2011] “Heart Rate Training”. p. 26,27.

[8] Zoladz Formula | Heart Rate - Wikipedia [WWW] http://en.wikipedia.org/wiki/Heart_rate [Accessed 22/3/2012]

[9] ABCC/BCF Guidelines | British Cycling Federation Training Guidelines [WWW] http://www.machinehead-software.co.uk/bcfguide.html Forward by Nigel Jones [Accessed 22/3/2012]

[10] Joe Friel Biking Zones | A Quick Guide to Setting Zones 11/29/09 [WWW] http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html [Accessed 22/3/2012]

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