How to Train in Heart Rate Zones

Heart rate zone training can help you vary your workouts to get the most out of them. Changing up your level of exertion can help you avoid boredom, weight-loss plateaus or prepare for a race. Start by calculating your maximum heart rate, which you can usually find by subtracting your age from 220. Train at between 40 and 85 percent of your maximum heart rate for best results. Invest in a heart rate monitor for the most accurate results.

Instructions

    • 1

      Workout at 50 to 60 percent of your maximum heart rate to warm up or cool down. If you're just starting to exercise, begin in this range.

    • 2

      To challenge yourself more, work out at 60 to 70 percent of maximum heart rate. If you're running or biking, for example, you should feel comfortable but challenged in this range.

    • 3

      Workout at the aerobic zone of 70 to 80 percent of maximum heart rate. Here, you can talk but shouldn't want to. This range will improve your cardiovascular fitness and ability to complete endurance events.

    • 4

      To really boost your fitness, go for the anaerobic zoone of 80 to 90 percent of maximum heart rate. Here your breathing is heavy, your muscles are tired and your body cannot remove lactic acid as quickly as it is produced. A benefit of training in this zone is that you increase your lactic acid threshold, which improves performance and decreases recovery time, or the time needed to recover between high intensity efforts.

    • 5

      Very fit people can try for 100 percent of maximum heart rate to increase speed. Stay at this level for only short periods of time.