Each heart rate zone (HRZ) has its own benefits and fully depends on the goal one strives to achieve through training. To calculate your BPM (beats per minute) in the selected HRZ multiply your max heart rate (MHR) by the percentage indicated below. If you don’t know your MHR use this standard formula to find out: 220 minus your age. Mind that your actual MHR may be slightly different from the number you get.
These are 4 basic heart rate zones that serve different purposes:
Warm-up Zone – (up to 60% of your MHR)
This Zone is part and parcel of everyone’s workout routine during which the body is prepared for activity. Skipping this stage means increasing the risk of injury.
Fat Burn Zone – (60%-75% of your MHR)
It may come as a surprise that the intensity level of this Zone is fairly low, however the highest percentage of the calories you burn are burned from fat speeding up your weight loss process.
Cardio Zone (75%-85% of your MHR)
This Zone suits those who are already in good physical shape and want to stay fit or get more toned. Here both heart and lungs work harder which means that your cardiorespiratory endurance is increasing. For most people this is the best heart rate zone to target.
Peak Zone (90%-100% of your MHR)
This Zone is very intense and works fine only for experienced athletes. You don’t want to stay there very long, so short high intensity sessions are just enough to boost stamina, speed and overall performance.
By figuring out the target you want to hit you figure out your perfect heart rate zone.