Some atheletes use from 3 to 5 heart rate zones for training purposes. Sometimes the zones are calculated as a simple percentage of your maximum heart rate but a better approach is to also consider your resting heart rate. The zones reflect different physiological states during exercise and proper training in the various zones can enhance your fitness. Below are both a three zone and a four zone approach. Pick which one you would like to use.

Three Zone Method

Here the traning zone values are calcuated using the Kavonen formula:

Heartrate = (Max HR-Resting HR)*%X/100)+Resting HR (where %X=%Max, e.g. 60)

Easy zone - 60-75%

Anaerobic Threshold Zone - 85-90%

VO2 Max Zone - 90 - 100%

Caluculating a Zone Value

Use this Heart Rate Zone Calculator

My parameters:

• Age = 60
• Resting HR = 45
• Maximum HR = 180

Gives these zones:

• Resting: 126-146
• AT: 159-166
• VO2Max: 166-180

Four Zone Method

Recovery zone - 60% to 70%

Train in this zone to develop basic endurance and aerobic capacity and during a recovery portion of interval training.

The Aerobic Zone - 70% to 80%

Train in this zone to develop your cardiovascular system, or the ability of your body to transport oxygen to your muscles.

The Anaerobic Zone - 80% to 90%

Train in this zone to develop your lactic acid system. In this zone you are using up the glycogen stored in your muscles, which produces lactic acid. Using the correct training you can increase your ability to deal with lactic acid for a longer period of time or even push your threshold higher.

Train in this zone for short periods, such as during interval training. It is really only for use by very fit atheletes. It helps you to develop speed.

My parameters:

• Age = 60
• Resting HR = 45
• Maximum HR = 180

Use the above percentages for a particular zone to determine how far between your resting HR and Max HR you should go to be in that zone. In my case my resting HR is 45 and Max HR is 180. So the difference between the two is 180-45= 135. I get these for the different percentages:

60% Zone 0.6 x 135 + 45 = 126
70% Zone 0.7 x 135 + 45 = 140
80% Zone 0.8 x 135 + 45 = 153
90% Zone 0.9 x 135 + 45 = 166
100% Zone , just your Max HR

So with these numbers I can define the zones FOR MYSELF as follows:

Recovery Zone: 126 to 140
Aerobic Zone: 140 - 153
Anaerobic Zone: 153 - 167
Red Line Zone: 167 - 180

Calculate your own zones.

Comparision Using 3 or 4 Zones