These Zones can be translated into target heart rate numbers
if your home fitness product has a grip or telemetric heart rate
counter. Research has shown the best way to do this is not to
establish heart rate numbers based upon age, but rather based
upon how you feel.
The following chart will allow you to log your heart rate numbers
based upon how you feel when working out. Simply log the heart
rate numbers you find when you feel you are working at each of
the specific intensities.
As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means
your heart is able to handle higher intensities. Or you may find that your numbers don’t change, but you are able to
stay in Zone 3 and Zone 4 longer than you used to.
Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that
used to be difficult have now become easier. You will also notice that if you are sick or over-tired, you may find that
numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break.
If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to
push yourself.
Listening to your body and using your heart rate numbers (when available) will enable you to keep track of your
intensity and see your progress as you train.
Zone Description Your Heart Rate
Approximate Percentage
of Maximum Heart Rate
1
Easy
Warm up
Cool down
Insert the heart
rate you get when
you are in Zone 1
50% – 65%
2
Challenging, but comfortable
Steady endurance pace
Insert the heart
rate you get when
you are in Zone 2
65% – 75%
3
Challenging and slightly
uncomfortable
Race pace
Borderline out of breath
Insert the heart
rate you get when
you are in Zone 3
75% – 85%
4
Breathless
Not maximum, but winded
Can’t keep the pace for very long
Insert the heart
rate you get when
you are in Zone 4
85% – 95%
Owner’s Manual
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Owner’s Manual
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