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These Zones can be translated into target heart rate numbers if your home
fitness product has a grip or telemetric heart rate counter. Research has
shown the best way to do this is not to establish heart rate numbers based
upon age, but rather based upon how you feel.
The following chart will allow you to log your heart rate numbers based upon
how you feel when working out. Simply log the heart rate numbers you find
when you feel you are working at each of the specific intensities.
A. Zone
Description
Easy
Warm--Up
CooFdown
Challenging, but
comfortable
Steady endurance
pace
Challenging and
uncomfortable
Race pace
Breathless
Not maximum,
but winded
Can't keep the pace
for very long
Your Heart Rate
Insert the heart
rate you get when you
are working in Zone 1
Insert the heart
rate you get when you
are working in Zone 2
Insert the heart rate
you get when you are
working in Zone 3
Insert the heart rate
you get when you are
working in Zone 4
Approximate
Percentage of
Maximum Heart
Rate
50%--65%
65%--75%
76%--85%
85%--95%
As you get in better shape, the heart rate number you obtain for each zone
will get higher and higher, which means your heart is able to handle higher
intensities. Or you may find that your numbers don't change, but you are
able to stay in Zone 3 and Zone 4 longer than you used to.
Don't get too attached to any specific number or target heart rate. If you
train properly, you will notice numbers that used to be difficult have now
become easier. You will also notice that if you are sick or over-tired, you may
find that numbers that usually feel fairly easy are one day much harder, and
it is a good sign to take a break. If you notice that numbers that are usually
very challenging are one day fairly easy, then it is a good time to push your-
self.
Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.
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