"Understand Heart Rate Zones And Reach Your Goals"


When you understand heart rate zones, you can nail your cardio workouts. What am I talking about?

No more wasting time. No more wondering how long or how much cardio to do!

Understand heart rate zones and you'll be able to tailor your workouts to your personal needs. When you understand this concept you can plan efficient and effective workouts.

You'll boost your metabolism and increase your cardiovascular endurance. Won't it be fun to have the energy to do the things you love?

Let's break it down so you can get a better picture of what I mean.

"We're going to look at 5 heart rate zones. Get a handle on these and designing your cardio workouts will be a snap!

Let's go over a few key terms so it all fits together.

We're going to talk about percentages ofMaximum Heart Rate (MHR). That's when you go all out to the point of total exhaustion. Whatever your heart rate is at that moment is your MHR. A simple way to caclulate MHR is 220-your age. I am 40 years old. 220-40=180. So my MHR is 180 beats per minute.

Each zone will have a range you can work within.

Remember, more is not better! Challenge yourself within your ability! You'll build endurance as you stick with your plan!

Here we go.

"Zone 1: Moderate"

Let's get the math out of the way. You'll work at 50% to 60% of your MHR. My MHR was 180, so my range in zone 1 is 90 to 108 beats per minute.

How did I get that range?

  • I took 220 - 40 and got 180.

  • I took 180 x 60% and got 90

  • I took 180 x 70% and got 108.

This is a great place for beginners. You'll work your heart muscle increasing cardiovascular endurance. You'll want to work up to zone 2 for increasing fitness and fat burning.

"Zone 2: Energy Efficient and Recovery Zone"

Here you work at 60% to 70% of your MHR. Believe it or not, this is the fat burning zone!

If your goals include losing body fat, you'll want to work here for longer periods of time.

Find your range in zone 2

  • 220-(your age)=MHR

  • MHR x 60% = bottom of range

  • MHR x 70% = top of range

  • I'll plug in my age: 220-40=180

  • 180 x 60% = 108

  • 180 x 70% = 126

  • 108 to 126 beats per minute is my range in zone 2.

Zone 3: The Aerobic Zone

Here you work at 70% to 80% of your MHR. Cardiovascular endurance is built here. You are still burning calories which come half from fat and half from carbohydrates here.

So what? That means you are using fat and carbs as fuel instead of muscle. You'll gain the metabolism boost you want while burning fat to get your ideal body!

Zone 4: Anaerobic Zone

Overall fitness and cardiovascular endurance are challenged and strengthened in this zone.
Use caution when working out in this zone.
Workout in zone 4 for up to an hour.
Because blood cannot be pumped to them fast enough at this level your muscles will begin to lose their function after about an hour.
Let's do the math.
You work at 80% - 90% of your MHR in zone 4.
  • 220 - 40 = 180.

  • 180 x 80% = 126

  • 180 x 90% = 162

  • My range in zone 4 is 126 - 162.

Zone 5: Red Line Zone!!!

This is the red line zone for a reason! Here you work at 90% to 100% of your MHR for very short periods!

This zone can be used in HIIT with great awareness.
Even elite athletes cannot workout at this level for more than a few minutes.

Remember, more is not better in the case of exercise and cardiovascular workouts. To boost your metabolism, choose a workout that gets your heart rate into zone 2 and/or 3.

Losing body fat is simple when you work your body in the right zones through discovering your own heart rate and having clear fitness goals.

Check out our cardiovascular workouts.

Create your personal MAP beginning with our daily workout schedules.

Create your own fitness goals.

Now you know all about heart rate zones. What are you waiting for? Go pick a cardio workout and burn it up!

Return to the top of this page.

Return to cardio workouts from heart rate zones.

Return to our home page.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.