How do you calculate zones?

Option 1: Just use the highest heart rate you’ve seen during a race or high intensity workout in the last six months. Assume it’s close to being your maximal heart rate. Option 2: Calculate 220 minus your age, to get an estimate of your max heart rate. You can also do this via our heart rate zone calculator (above).

How do you calculate your HR zone?

To find your target heart rate zone, you first have to know your max heart rate. The simplest way to determine that is to subtract your age from 220. That number is a general guideline for your max heart rate. Then multiply that number times the percentage listed in the exercise heart rate zone you want to be in.

How is Zone 2 calculated?

Example. A 35-year-old person with a resting heart rate of 60 bpm wants to exercise in zone 2, which is 65 – 75% of MHR. So, exercising in zone 2, would require that heart rate remains between 141 bpm and 154 bpm.

What percentage of max heart rate is Zone 2?

Zone 2 training is typically the lowest zone used for training purposes. Think of it as going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate. The purpose behind Zone 2 training is to be able to sustain a pace just below your aerobic threshold for 30+ minutes.

How do you solve training zones?

Calculating Your Training Zones

1. Men: MHR = 214 – (0.8 x your age in years)
2. Women: MHR = 209 – (0.9 x your age in years)
3. Easy = 60 to 75 per cent of your WHR (+ your RHR)
4. Moderate = 75 to 85 per cent of your WHR (+ your RHR)
5. Hard = 85 to 95 per cent of your WHR (+ your RHR)

What zone is HIIT?

The target heart rate zone of a HIIT workout is 80 to 95 percent of your maximum heart rate.

How do you calculate THR and MHR?

Max Heart Rate Method

1. Calculate MHR; MHR = 220 – age.
2. Calculate high and low THR by plugging in a percentage range. In this example, 60 and 80% are being used. MHR x .60 = THRLow MHR x .80 =THRHigh
3. The resulting low and high THR numbers represent the range, or target intensity.

What is a good bpm for HIIT?

High Intensity Interval Training is dependent on knowing your MHR. Here’s how to find it: 220 – your age = your maximal heart rate (MHR). That means if you’re 35 years old, you subtract 35 from 220 to arrive at the fastest your heart should beat: 185 beats per minute.

How do I know if I’m in Zone 2?

The most accurate way to determine if you’re in Zone 2 is to measure your lactate after your training session. If your lactate is between 1.7 and 1.9 mmol, then you were in Zone 2.