Heart Rate Training Zones

Heart Rate Training Zones

Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone subtle physiological effects take place to enhance your fitness.

The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energize with glycogen, which has been expended during those faster paced work-outs. Check out the Fat burning zone page.

The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactose acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilized as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactose acid. There is a point at which the body can no longer remove the lactose acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactose acid for a longer period of time or by pushing the POD higher.

The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibers and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Attached below is a link to the Lifetime Fitness Heart Rate Zone Chart.

http://www.lifetimefitness.com/modules/heart_rate/heart_rate_training_chart.pdf