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The Aerobic Zone: 65- 85%
This range is recommended for those in good physical condition who have
been exercising on a consistent basis for an extended period of time.
Exercising at this range helps improve your fitness level and prevent injury
caused from over training.
Duration: 20-30 min. per workout.
Frequency: At least 3 or 4 times per week.
The Anaerobic Zone: 85% to Max HR
To be used by ultra-athletes only and never recommended without close
medical approval or supervision. This range is used only for those in
extremely good physical condition during races or training for competition. It
is typically used for interval training (or short sprints) to help improve or
measure endurance levels.
Monitor Your Progress
Track yourself to determine how your overall health and fitness improves and become
aware of your various heart rate levels. As your cardiovascular system improves, your
normal resting heart rate will decrease. It will take longer to reach your target zone, it
will take less and less time for your heart rate to come back down after working out.
If you ever notice your resting heart rate to be higher than usual, it may be a good
idea to take a rest from exercise, or at least workout easier that day, Similarly, if you
notice that your heart rate doesnít come back down as quickly as usual at the end of
your workout, it could be an indication that your workout was more (or too) strenuous,
or that you havenít recovered well enough from a previous extraneous workout or
injury. These signals in your heart rate could also be an indication of an illness coming
on, stress, or a good reason for a check up with your doctor.
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Part III