Your heart rate training zone is calculated by first determining your maximum heart rate (MHR) and your resting heart rate (RHR). Once you know what these two values are you can find each training zone.

Of course we have made this easier by using our Heart Rate Zone Calculator located at the bottom, but first we wanted to discuss a bit more about each training zone.

We recommend you consider getting a heart rate monitor watch.

Recovery Zone - 60% to 70%

This is a zone is to help build your other aerobic capacity and as a beginner you can start here to help get your cardiovascular system healthier. It is also considered a recovery zone for athletes after many higher zone events or training sessions. It is often a great zone used for fat burning and losing weight as well. Consider a fast paced walk or a slow run or cycling as a typical exercise for this zone.

The Aerobic Zone - 70% to 80%

For most people trying to burn fat this is the zone you want to be in. This is your aerobic exercises like running, swimming, etc.. We highly recommend you focus in this zone if you are trying to lose weight.

The Anaerobic Zone - 80% to 90%

This zone is often hit during intense weight training or other intense training and will develop your lactic acid system.

The Fast Twitch Zone 90% to 100%

This zone is used to develop your fast twitch muscles and to develop speed. You should not stay in this zone except for very short periods of time, often done during high intensity interval training.

Related Research Papers

Search for these papers and more at Pubmed.

• 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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